A nocturnal leg cramp, also called a charley horse, typically occurs at night or while you are resting or asleep. Improper bicycling technique and poor exercise habits can lead to these types of cramps. Because they can be extremely painful and prevent you from getting back to sleep, it is important to understand why they can occur and how they can be remedied.
Symptoms
Bicycle-related nocturnal leg cramps can develop suddenly. Typically the muscles in your calves will involuntary contract; however, cramping can also occur in the muscles of your thighs and feet. Additional symptoms can include a decrease in the leg's muscular strength and limited or reduced leg range of motion. Night leg cramps can last more than 10 minutes and you can notice soreness in the legs even after the cramp subsides.
Causes
Bicycling can cause muscle fatigue in the legs. As a result, the muscles shorten and are more vulnerable to night leg cramps. This is especially true if you fail to stretch your legs before and after bicycling. Nocturnal leg cramps can also develop if you overexert your muscles by bicycling longer than normal or at a higher level of intensity than usual. In addition, sweat and dehydration while bike riding can result in an electrolyte imbalance, which can cause night leg cramps.
Treatments
Treat a nocturnal night leg cramp by getting out of bed and flexing your toes upward. You can also jiggle your leg, walk around the room and stretch out the calf muscles. Keep your knees straight and toes flexed upward even when you get back into bed. A hot bath can also help reduce leg muscle cramps. In addition, you can massage your leg and apply an ice pack or heating pad to the affected area.
Tips
Stay hydrated during you bicycle ride. Drink approximately 8 oz. of water for every 15 minutes of exercise. If it's easier for you, drink only 4 oz. at a time. Wear supportive shoes with proper support and cushioning when you bike ride. Refrain from riding outside when it is hot out -- you are more prone to nocturnal cramping in warm weather. In addition, refrain from bike riding if you are ill or suffering from diarrhea, which can also trigger night leg cramps.
