You’re flying down the wing, the game’s in the balance, and just as you’re about to make that decisive run—bam—your calf locks up. Game over. Or at least, your contribution is.
As an osteopath with over three years of postgraduate experience, working closely with footballers at various levels, I’ve seen this scenario unfold time and time again.
One question I hear constantly is:
“Why do I always cramp late in the game?”
Cramps after the 70th minute aren’t just bad luck. They’re your body’s way of waving a red flag—telling you something’s off, whether physically, chemically, or even mentally. Let me break down what I’ve learned from the treatment table to the training ground.
🏃♂️ 1. Fitness – Can You Meet the Demands of the Game?
By the 70-minute mark, your body has already gone through a lot—sprints, changes in direction, heavy tackles, and sustained focus. Football isn’t just about technique—it’s about maintaining high performance under fatigue.
From what I’ve seen in clinic, a lot of players rely on general fitness (like 5km runs), which doesn’t translate well to match demands. When your conditioning isn’t football-specific, muscles fatigue sooner—and cramping follows.
✅ My Recommendation:
Train the way you play. Incorporate:
- Repeated sprint intervals
- Agility drills under fatigue
- Small-sided games for intensity
- Aerobic conditioning that reflects match movement patterns
💦 2. Are You a Salty Sweater?
Do you finish games with white marks on your shirt? Or do your eyes sting when sweat drips down your face? If so, you could be a salty sweater—someone who loses a high concentration of sodium during exertion.
I’ve treated many players who believed they were hydrating well with water alone, but were unknowingly flushing out vital minerals. High sodium loss without replacement disrupts muscle function, leading to cramps—especially late in games.
✅ What You Can Do:
- Recognise the signs (white residue, salty taste, stinging eyes)
- Use electrolyte-rich drinks or tablets before, during, and after matches
- Tailor your hydration just like you would your nutrition or boots
⚡ 3. Electrolyte Balance – Are You Topped Up?
Electrolytes like sodium, potassium, magnesium, and calcium are essential for healthy muscle contraction. If even one is out of balance—whether through sweat loss, dehydration, poor nutrition, or overhydrating with plain water—you’re more likely to cramp.
Many athletes I’ve worked with assume more water is always better. But too much plain water can dilute your electrolyte levels and worsen the issue.
✅ Practical Tips:
- Supplement with electrolytes (tablets, sports drinks, coconut water)
- Include natural sources like:
- Bananas (potassium)
- Leafy greens (magnesium)
- Nuts/seeds (calcium)
- Test what works for you in training—not on match day
🧠 4. Mental Load – Are You Okay Upstairs?
This is often overlooked, but incredibly important.
Stress, anxiety, or mental fatigue don’t just affect your mindset—they impact your coordination, movement efficiency, and recovery. I’ve seen players cramp not because they weren’t fit, but because they were overwhelmed mentally.
When your nervous system is overworked, your muscles can become tense, reactive, and more prone to shutting down.
✅ My Advice:
- Reflect: How are you feeling mentally before and during matches?
- Prioritise recovery strategies like sleep, downtime, and mindfulness
- Understand that your brain and body are connected—you can’t perform your best if one is off balance
⚽ Final Thoughts
Cramps after the 70th minute aren’t random—they’re a result of something your body’s trying to communicate. Whether it’s your fitness, hydration, electrolyte status, or mental resilience, the good news is: cramping is often preventable.
I encourage players to track their habits, reflect on their recovery, and seek tailored advice if cramping persists. Your body is always talking—are you listening?
