Cyclists commonly experience the discomfort of leg cramps after an intense workout. Although cramps are painful, they are rarely a cause for concern. There are several steps you can take to treat and prevent legs cramps after cycling.
Identification
A leg cramp is an involuntary muscle contraction that results in a sharp, isolated pain. It most commonly occurs in large muscle groups such as your calf or hamstring. The occurrence of a cramp is generally uncomfortable enough to interfere with your physical activity and can last from a few seconds to several minutes. A knot caused by a cramp can typically be felt or seen through your skin. Cramps generally occur when your muscle is in a shortened position.
Cause
The exact cause of cramps after cycling is unknown. Tired muscles cramp easier, so after a long day of training and exhausting your muscles, your risk of developing a leg cramp may increase. Very tight muscles that have low levels of flexibility are more likely to cramp after cycling. Cycling on hot days may make you more prone to cramps because cramps develop more often in warm environments; you become dehydrated easier and you lose essential minerals of potassium and sodium in your sweat. If you're a woman, your risk of leg cramps increases after cycling if you're pregnant or menstruating.
Treatment
While your muscle is contracting, stretch the muscle until the cramp disappears. While stretching, massage the cramp to encourage blood flow to the area and speed up your recovery time. According to Sports Injury Clinic, pinching your upper lip is one theory that may work to stop a cramp. If you're prone to cramps after cycling, taking a vitamin B complex supplement may control your cramps, although there is no concrete evidence of its effectiveness. If you experience tenderness in your leg after the cramp disappears, ice can reduce the pain.
Prevention
Stretch your leg muscles before and after cycling. Do not bounce during your stretches because bouncing causes your muscles to shorten, which is the complete opposite result of your stretching goals. Drinking water during and after your bike ride can keep you hydrated. If you're preparing for a marathon, training at the level of the expected intensity of the event can help postpone the fatigue threshold so your muscles can work harder without causing a cramp.
