This type of pain must be avoided

My son  Nicolas had his first tennis related cramp at 9 and a half in the summer of 2010. Luckly it was post match and happened in the car, on the way to his sister's match. It did take 3 hours of moaning , and plenty of bananas, salt and Gatorade, for him to completely recover.  He later confessed to spilling the water and being to shy to step off the court and refill his jug. I found that alarming since it was mid summer and 95 degrees out.

We had him drink more and thought he was cured , but  it happened again during an indoor match in January 2011. He had just won a hard opening match, then cramped up in his next round. After lots of howling on the couch , he was finally able to get up and leave after 2 hours of intense pain.

I started doing research and came across an electrolyte replacement , which works nicely:

http://lovingthebike.com/cycling-nurition/loving-the-bite-make-your-own-sports-drinks

He started drinking this before and during his matches, and was cramp free for most of the year. Then  the sectionals came in August 2011 . It was a hot and humid day and he was starting to get absentminded about his hydration, and eating habits . He's not a great eater, or drinker to begin with and needs constant encouragement.
Well, he cramped at the end of the first set, and had to be carried off the court. That was disappointing because this was his first major national level tournament.
He was fine after his usual post cramp time recovery routine, and even managed to win a couple of rounds in consolation.


Now we know a thing or two....
1) It was brought on by hot and humid weather, but could happen in the winter too.
2) Competing in several back to back matches would be a factor
3) poor eating and hydration habits
4) His playing style was to "push" and 20 ball rallies were common
5) Often he would play kids twice his size
6) genetics ( I had cramps during my career but not frequently)
7) his sister Mary ( age 9 1/2) eats and hydrates well and has no cramping


Armed with this background info I was able to structure a plan ....

His pre match diet consists of  potassium rich foods ,and dried apricots are his favorite.
http://www.algaecal.com/potassium-foods-list.html

Water was not enough (could lead to hyponatremia, in which you lose actually lose minerals).
Nick carries a large jug of our home made sports drink : http://lovingthebike.com/cycling-nurition/loving-the-bite-make-your-own-sports-drinks and has to drink 5 oz every 15 minutes. Sometimes I let him have Gatorade.

In August 2012 he made the zonal team for USTA New England. It was very hot and humid  up in Malvern Pa. He played 3 days straight back to back singles and doubles matches. On the fourth day after winning his doubles match, a cramp started and he had to default his singles match. We gave him salt tablets http://www.trisports.com/saltstick.html , and the cramping stopped within 20 minutes. On the 5th and last day he lost in the third set to a player of equal ability , but without any cramping.

Fortunately there was a trainer & nutritional speaker,  that gave on site presentation called  "hydration and post match restoration & recovery". He mentioned using chocolate milk as a post match recovery drink. My kids love it !


If you participate in high energy sports and are prone to cramping you have to be very diligent and stay on an anti cramping regimen. No fun being in pain !!

Here's an excellent article :

http://www.tennismadesimple.com/10 tips to help players succeed during the summer months.pdf