Muscle cramps are a type of contractions in a muscle that are very painful. According to MayoClinic.com, cramps are usually caused by muscle overuse, dehydration, muscle strain or simply holding the muscle in a certain position for too long. Cramps when you are cycling usually affect the legs during extended rides.
Cycling and Leg Cramps
According to physical therapist Lulu Weschler, you are more likely to cramp up at the end of a long, hard ride than you are during an easy training ride. This correlation indicates that cramps are more prevalent the harder you work. Weschler says that cramps usually affect the big muscles, such as the calves, hamstrings and quadriceps, but cramps can also pop up in the small muscles of the feet. Cycling's repetitive motion may cause you to continually contract muscles that are already shortened from the extended workout.
Stretching
Stretching is one of the best ways to not only treat but to help prevent future muscle cramps. Weschler says that stretching can be a form of preventive medicine and help to lengthen the shortened muscles. To stretch the calf muscles, stand and lean against a wall with one foot in front of the other. Keep your back foot anchored to the ground and lean into the wall until you feel a stretch in the back calf, then hold the stretch for at least 15 seconds. To stretch the hamstrings, stand with your legs straight and reach down as far as you can to touch your toes and hold the stretch for at least 15 seconds. To stretch the quadriceps muscle at the front of the upper leg, stand on one leg and reach behind you to grab the raised leg and pull it up as high as you can toward your butt and hold the stretch for at least 15 seconds.
Stay Hydrated
According to MayoClinic.com, fluids help to not only contract but also relax your muscles and keep the muscles hydrated and less irritated. Drink water before, after and also during cycling to make sure you do not become dehydrated. Drinking a sports drink with electrolytes can also help relieve and prevent cramping problems. It is important to go into your cycling rides or training fully hydrated so that you are not playing catch-up before you start a grueling workout.
Other Medical Problems
According to MayoClinic.com, muscle cramps can also be the result of underlying medical conditions. Cramps can show up as the result of inadequate blood supply, nerve compression or mineral depletion. If you rule out other causes of cramps, see your doctor to make sure that your problems are not being caused by a serious illness. Muscle cramps can be present in medical cases like nerve, kidney, hormone and thyroid disorders, as well as diabetes and anemia.
