Cycling is a good exercise, but it can be tough on your legs. The three main types of leg pain associated with riding a bike are muscle pain, delayed onset muscle soreness and cramps. Knee pain and foot pain are also associated with cycling. By taking proper precautions before and after you ride, you can sometimes prevent leg pain or at least alleviate it.
Muscle Pain
Exercise that requires significant effort, such as cycling, often results in muscle pain or discomfort. While lactic acid is a primary suspect in muscle pain, researchers aren't sure why strenuous exercise induces muscle pain. The body deals with muscle pain in two main ways. If you train more extensively, your muscles will adapt and pain will not occur as quickly during your ride.
Ironically, the body also deals with muscle overuse by producing endorphins, which can suppress at least some of the pain during a long and rigorous ride. Although many cyclists believe that taking aspirin before exercise can cut down on muscle pain, a study at the University of Georgia did not support the conventional wisdom.
Delayed Onset Muscle Soreness
DOS usually begins 24 to 48 hours after exercise and peaks at 48 to 72 hours. You will usually suffer from DOMS after vigorous activity that puts a high amount of tension on muscle fibers and connective tissue. According to Cycling Performance Tips, DOMS results in diminished muscle strength, reduced range of motion and the leaking of muscle cell proteins into the blood. The likely cause of DOMS is tiny tears in the muscle with resulting inflammation.
But the body's process of healing the tears in the muscles usually doesn't weaken them. In fact, the repair process acclimates the muscles to more intense workouts, which is why an exercise routine that is gradually more demanding will allow you to ride harder without suffering from debilitating DOMS.
Cramps
If you ride too hard or too long, relative to your normal routine, cramps often flare up. In one 100-mile bike race, 70 percent of male contestants suffered cramps. An intense contraction of muscle cells produce cramps, and the pain, while usually short-lived, can be intense.
Maintaining adequate fluid and nutrition intake is essential, but the actual cause of cramps is still a matter of speculation. Stretching calf muscles, the location of most leg cramps, may prevent them or may help you get back on your bike quickly when they occur.
Considerations
Knee and foot pain are seldom classified with leg pain and should be treated by a podiatrist or orthopedics specialist. Common leg pain from muscles, DOMS or cramps can usually be treated at home with rest, ice and stretching. You should see a doctor if your leg is swollen, pale or unusually cool, especially after prolonged sitting.
Although a gradually progressive exercise program should allow you to cycle further and faster with less muscle soreness and cramping, if you intend to cycle marathon distances, you might suffer from both DOMS and chronic fatigue.
