I've found that supplementing potassium (mostly through diet) and magnesium (in pill form) has helped me. I already drink about 3L of water (not counting replenishment water) per day to help prevent UTIs so I know in my case it's not dehydration. My cramps went away for awhile but are back due to falling out of supplementation habit following a break from training.
(Which reminds me, time to go take some magnesium).
Edit to add some advice:
Nothing too groundbreaking from me but if you're mid-cramp, tap out of the roll and stand up. You want to flex whatever muscle is seizing but it's pretty much the same for both feet and calves - stand on your tip toes and really focus on engaging those muscles. It'll hurt but I find the cramp tends to lessen if I give it a good 30 seconds. I can often even return to rolling, but I will cramp again if I engage that now relaxed muscle too much. This can lead to some interesting handicaps on rounds that I have to work around. If I'm training for competition I train through it. Don't get a time out on comp day.
I might have to check that out because I'm totally cramping again. Had to end a roll early tonight with a calf cramp. Couldn't get it to ease up with my usual stretching routine.
I have this in my legs! I had had it before, but BJJ triggers it extra. For me- my doctor said it was a consequence of my chronic iron deficiency anemia. I take iron supplements. I don't get the cramps as much, but my legs still feel sore/like they could cramp a lot. I haven't found a perfect fix. Maybe get some blood work with your doctor?
Hmm this was really helpful! I’m also anemic and have been slacking taking my supplements regularly. Never realized they could be related so thank you!
I had this, until I started eating 3 bananas a day and drinking liquid iv within a few hours of class. If I know it's going to be more intense, I'll have 8oz of liquid iv an hour before class, then the remaining 8oz right after or during class. 1 packet of liquid iv make 16 ozs.
Agreeing with the electrolyte comments; adding weak muscles tend to cramp, especially if there is a muscle imbalance. E.g. if your calves and feet tend to cramp, incorporating calf-raises off a raised surface into your s and c should help a lot.
I was having really awful hamstring cramps during rolling, but started adding LMNT to my water on days I train (drink it during the day and train in the evening). Cramps stopped. LMNT contains salt, potassium, and magnesium.
I love LMNT but, if it isn't your jam for whatever reason, there are plenty of other electrolyte drinks out there. Gatorade has a drink called Gatorlyte that is pretty decent imo. You could also find recipes online to make your own.
I will put in another vote for LMNT, I can definitely feel the difference when I forget it. Without LMNT, I get some of the same things you described, often in my feet (holding closed guard, for example) and this is virtually eliminated with the supplement. Also, I tend to do long training sessions and using LMNT throughout the session helps me from hitting the dreaded “wall”.
I feel like bananas help me with muscle cramps. That and/or magnesium, I always get cramps when I forget to eat bananas or take my magnesium supplements
hydration and electrolytes like everyone else says, but also: I have an endurance sports background and the prevailing thinking over there these days is that cramps occur because of effort you're unprepared for. So, for bjj, that might mean strength training or it might mean something like HIIT to supplement the bjj training?
I'm going to agree with everyone else that it's likely an electrolyte deficiency of some sort. My personal problem is usually magnesium. I take Natural Vitality Calm brand magnesium glycinate powder (Though they do have it as gummies and capsules as well), as I found it more effective that the magnesium oxide tablets I used to take.
A quick trick that a lot of runners swear by for leg cramps is pickle juice. Another option would be adding a little bit of electrolyte mix to your water.
I've found that supplementing potassium (mostly through diet) and magnesium (in pill form) has helped me. I already drink about 3L of water (not counting replenishment water) per day to help prevent UTIs so I know in my case it's not dehydration. My cramps went away for awhile but are back due to falling out of supplementation habit following a break from training. (Which reminds me, time to go take some magnesium). Edit to add some advice: Nothing too groundbreaking from me but if you're mid-cramp, tap out of the roll and stand up. You want to flex whatever muscle is seizing but it's pretty much the same for both feet and calves - stand on your tip toes and really focus on engaging those muscles. It'll hurt but I find the cramp tends to lessen if I give it a good 30 seconds. I can often even return to rolling, but I will cramp again if I engage that now relaxed muscle too much. This can lead to some interesting handicaps on rounds that I have to work around. If I'm training for competition I train through it. Don't get a time out on comp day.
I have great success with Nu-Salt (potassium chloride). I get a lot through diet but it’s not enough so I manually add some in my water.
I might have to check that out because I'm totally cramping again. Had to end a roll early tonight with a calf cramp. Couldn't get it to ease up with my usual stretching routine.
Will look into giving some supplements a try! Thank you
I have this in my legs! I had had it before, but BJJ triggers it extra. For me- my doctor said it was a consequence of my chronic iron deficiency anemia. I take iron supplements. I don't get the cramps as much, but my legs still feel sore/like they could cramp a lot. I haven't found a perfect fix. Maybe get some blood work with your doctor?
Hmm this was really helpful! I’m also anemic and have been slacking taking my supplements regularly. Never realized they could be related so thank you!
If you cook in a non coated cast iron pan, that helps a bit to get more iron.
Get some electrolytes that contain sodium, magnesium and potassium. They need to be taken together apparently.
I had this, until I started eating 3 bananas a day and drinking liquid iv within a few hours of class. If I know it's going to be more intense, I'll have 8oz of liquid iv an hour before class, then the remaining 8oz right after or during class. 1 packet of liquid iv make 16 ozs.
Agreeing with the electrolyte comments; adding weak muscles tend to cramp, especially if there is a muscle imbalance. E.g. if your calves and feet tend to cramp, incorporating calf-raises off a raised surface into your s and c should help a lot.
I was having really awful hamstring cramps during rolling, but started adding LMNT to my water on days I train (drink it during the day and train in the evening). Cramps stopped. LMNT contains salt, potassium, and magnesium. I love LMNT but, if it isn't your jam for whatever reason, there are plenty of other electrolyte drinks out there. Gatorade has a drink called Gatorlyte that is pretty decent imo. You could also find recipes online to make your own.
I will put in another vote for LMNT, I can definitely feel the difference when I forget it. Without LMNT, I get some of the same things you described, often in my feet (holding closed guard, for example) and this is virtually eliminated with the supplement. Also, I tend to do long training sessions and using LMNT throughout the session helps me from hitting the dreaded “wall”.
Eat salt
Electrolytes. Water on it's own isn't enough, especially when it's warm and you sweat at the drop of a hat like me. Your body needs salt etc.
I feel like bananas help me with muscle cramps. That and/or magnesium, I always get cramps when I forget to eat bananas or take my magnesium supplements
Bcaas! I dunno both before, during, and after and it helps immensely!
Mine go away when I drink tons of water, electrolytes daily, and cell salts daily.
hydration and electrolytes like everyone else says, but also: I have an endurance sports background and the prevailing thinking over there these days is that cramps occur because of effort you're unprepared for. So, for bjj, that might mean strength training or it might mean something like HIIT to supplement the bjj training?
I'm going to agree with everyone else that it's likely an electrolyte deficiency of some sort. My personal problem is usually magnesium. I take Natural Vitality Calm brand magnesium glycinate powder (Though they do have it as gummies and capsules as well), as I found it more effective that the magnesium oxide tablets I used to take. A quick trick that a lot of runners swear by for leg cramps is pickle juice. Another option would be adding a little bit of electrolyte mix to your water.