Cramp, inside thigh on waking & bending knee?

[Chas Tennis]

For the last 2-3 years when I'm playing tennis a lot I will get a certain cramp at night on waking. It occurs as often as once a week or every other week.

After waking up - no pain - but as I bend my leg to get up I get a terrific cramp on my inner thigh and usually in both legs. I try to straighten my leg to relieve it and that is only partially effective. Sometimes I also lie on my back on the floor and prop up my feet to hyperextend my knees slightly.

With the cramp I try to avoid bending my knee because of the pain. If I can get up to walk it hurts but slowly improves. 15 minutes later it usually feels OK.

[I have had what I called "A Charlie Horse" cramp in the center of the back thigh, a common hamstring cramp. The current cramp is different.]

I am somewhat aware of my electrolytes, sodium, potassium, etc. ? Also, that you can induce a cramp quickly by cutting off blood flow. I don't believe that it is caused by restricting blood flow. ?

I don't know which muscle is cramping. It is on the inside of my thighs, towards posterior, near surface muscle, between the knee and pelvis? or upper thigh (femor?). My pain is most intense extending above the knee for 6-10" with lesser pain higher. Gracilis, Semitendinosus, Semimembranosus, other medial muscle above knee, etc?

Anyone have these cramps? Which muscle? How to correct?

 

[charliefedererer]

Our muscles are ready to fire at any moment. There is a delicate balance at the cellular level between contraction and relaxation of muscles. (It is actually surprising we don't have more muscle cramps than we do.)

Basic diagram of the principle channel/transporter types involved in transporting Sodium and Pottasium ions across the membrane to produce resting or action potentials. - http://captain-nitrogen.tumblr.com/post/5244013529/pick-your-poison


We think of leg muscles only contracting when we have a conscious decision to move, sending an impulse down a nerve axon to release acetylcholine from the end of the nerve over to the muscle motor endplate.

Acetylcholine opens the sodium/poassium channels, allowing sodium to pour in and potassium to leak out. Because the channel is more permeable to sodium, the muscle fiber membrane becomes more positively charged, triggering an action potential.


But our muscles don't just fire when we have a conscious decision to move. To just remain standing, leg muscles are firing all the time lest we fall down.


So the balance between muscles contracting and being relaxed is actually a relatively fine one.

Playing/practicing long and hard puts a lot of stress on muscles. Sometimes one muscle area is stressed more than others as you push off on your serve and ground stokes, split step, and sprint after balls hit into your open court.

It sounds like the muscle you are having trouble is being "overstressed". As you first are moving in the morning, the fine balance between relaxtion and contraction tilts in the direction of contraction - resulting in your muscle cramp.

Being aware of this, gentle message of the area or a gentle stretching movement may initially help some.

But the longer term solution is going to be to improve the conditioning of this muscle and the other muscles of the legs even more - even though you may already be in "great condition".
It's just that this muscle area needs to be stronger/better conditioned - and maybe if other leg muscles are stronger/better conditioned there will be less stress on this area.

The classic leg muscle strengthening exercises are the squat and deadlift. I don't know if you lift, but don't be intimidated into thinking you have to lift really heavy to see some benefit - even starting with dumbells can have a positive benefit. One legged body weight piston squats can be done with no equipment, as can lunges. Stair running can also help build up your legs.


Because the area is so isolated, I doubt that you have an electrolyte imbalance, but as a tennis player using a balanced [Gatorade-like] electrolyte drink in your practice/play will always be a good idea.

You may want to read more about muscle cramps and all aspects of recovery conditioning in the easy-to-read free downloadable tennis booklet from the USTA - Recovery in Tennis: http://assets.usta.com/assets/1/dps...ence/RECOVERY PROJECT 22410 EMAIL VERSION.pdf

 

[fuzz nation]

I've enjoyed much better recovery after more intense sessions on the courts since taking my stretching more seriously in recent years. I see a significant difference if I take some time to stretch rather thoroughly even before I get in the car to drive home.

I'm also much less prone to night cramping if I get a good stretch done right before I climb into bed. Aside from taking care of some electrolyte replacement, hydration, and proper eating, that stretch just prior to snoozing makes for much happier legs when I put them on the floor in the morning. No way to I get the same recovery if I neglect my stretching.

 

[Chas Tennis]

I came across a cramp in this location that a bicyclist says occurs under similar circumstances, hours after tennis or bicycling, when getting out of bed or from the couch. I also found cramps mentioned when searching Gracilis cramps but not a lot of information. Search: gracilis pictures

"
Gracilis cramping post-ride

I have suffered gracilis muscle (inner thigh) cramps for several years. These cramps almost never occur on the bike (unless I’m really tired and over-doing it). Almost always occur several hours after the ride, often when rising from the couch, or getting out of bed. By that time, I have rehydrated, eaten, and often done other activity. When questioning other riders and sports med physicians, nobody else had heard of this type of cramping (although web search does come up with some discussions elsewhere). The cramps are bilateral (although often only affect one or the other leg), excruciatingly painful and very difficult to “stretch out”.

I do sweat profusely when riding, and I know that my sweat is fairly corrosive (evidence on the bike), suggesting it’s a high-salt solution. The cramps do not appear to be related to the time of year, but are somewhat related to the exertional effort (e.g. lots of hill climbing, racing etc). I find it hard to believe that it’s a matter of “undertrained” muscles. I do not currently take any electrolyte replacements prior to riding, but usually pre-hydrate, and try to stay hydrated as possible when riding (with water). "

Mentions spasm from overuse.

What Does the Gracilis Muscle of the Inner Thigh Do?

The gracilis is a groin muscle that adducts (pulls together) the thighs. Learn more about the gracilis muscle, associated conditions, and rehabilitation

www.verywellhealth.com

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