The Ref Stop

How to stop cramping!

N

Newref97

New Member
Hello, I just finished my first match as a referee (think it went well?) had to dish out 2 yellows, give a pen and listen to a load of backchat! Just what you need for a first game!😂

From the start of the second half, I was really cramping up in my calves. Any tips/suggestions on how to stop this? I took loads of fluid on board and ate a banana but that didn’t work. Thanks!
 
The Ref Stop
Newref97 said:
Hello, I just finished my first match as a referee (think it went well?) had to dish out 2 yellows, give a pen and listen to a load of backchat! Just what you need for a first game!😂

From the start of the second half, I was really cramping up in my calves. Any tips/suggestions on how to stop this? I took loads of fluid on board and ate a banana but that didn’t work. Thanks!
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What sort of fluids?
 
Newref97 said:
Electrolytes
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This may or not help depending upon your specific circumstances (isotonic always worked for me).

Electrolyte fluids can be isotonic, hypotonic, or hypertonic, depending on the balance of electrolytes and carbohydrates. Isotonic fluids have a similar concentration of electrolytes and carbohydrates to human blood. They can help restore electrolytes lost through sweat.

Isotonic fluids
  • Sports drinks: Most commercial sports drinks are isotonic, and are designed to restore electrolytes lost through sweating.

  • Isotonic saline: Used as a preferred resuscitation fluid for diabetic ketoacidosis.
Hypotonic fluids

  • Contain lower levels of electrolytes and carbohydrates than the human body.
  • Can be appropriate after a workout.
Hypertonic fluids
  • Contain higher levels of electrolytes and carbohydrates than human blood.

  • Can help replenish glycogen stores in muscles.

  • An example of a hypertonic IV solution is 3% Normal Saline (3% NaCl).
Other electrolyte fluids
  • Electrolyte tablets are another option for hydration and energy replenishment.

  • Oral bicarbonate can be used to correct metabolic acidosis.

  • St Mark's solution is an oral rehydration solution made from glucose, sodium bicarbonate, salt, and water.
 
Newref97 said:
Hello, I just finished my first match as a referee (think it went well?) had to dish out 2 yellows, give a pen and listen to a load of backchat! Just what you need for a first game!😂

From the start of the second half, I was really cramping up in my calves. Any tips/suggestions on how to stop this? I took loads of fluid on board and ate a banana but that didn’t work. Thanks!
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As it was your first game adrenaline and nerves will have affected your muscles to some degree.
In terms of fitness and preparation you will need to think about what is required of you during games - which will vary depending on the age groups if officiating at youth level, but in open age (adult) football be ready to run around 6k to 9k with sprints when required.
The adage "Get fit to referee, don't referee to get fit" is a useful one to remember.
Think also about your pre-match warm up. Make sure it prepares you ahead of the first whistle.
Enjoy!
 
When I first started I used to get a little bit of cramp, but really ache the next day. Hardly ever the case now unless it's a particularly tough game or ropey pitch. You might just need a bit of match fitness.
 
Pretty much as everyone else has said.

Refereeing a match is pretty different from anything else you can do. So your body will need to get used to it. There’s not many workouts/sessions you can do that will incorporate walking,sprinting,crabbing,jogging and going backwards. So it can be a shock to the system.

It can also be a sign of tight and/or weak muscles in that area, as well as overuse.
 
Newref97 said:
Hello, I just finished my first match as a referee (think it went well?) had to dish out 2 yellows, give a pen and listen to a load of backchat! Just what you need for a first game!😂

From the start of the second half, I was really cramping up in my calves. Any tips/suggestions on how to stop this? I took loads of fluid on board and ate a banana but that didn’t work. Thanks!
Click to expand...
Ensure your fitness levels are high enough to keep up a high standard of movement for the whole game AND lots of stretching beforehand, maybe even some static stretching at half time if necessary in the changing rooms
 
I put myself down as fit. Can run and run.

An 11 a side though. Twists, turns, sideways, backwards. Sprints. Jogs. Marshy pitch.

Didn’t really think it would be an issue. DOMS from my first 11 a side was mental.

I have a tight hamstring. Jogged through it and reffed Saturday.

Hamstring has turned into shin splint.

That’s me not doing anything for at least a week.
 
Someone stated a while back that the footwear makes a difference particularly when on Astro. I use Astro boots (Kaiser 5 Team) for Astro matches now and keep the moulds for any grass pitches. Using the moulds on Astros led me to getting sore shins later on in, but it didn't seem as bad using the Kaisers.
 
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