Cycling is typically a low-impact sport that is gentle on the knee joints. It's still possible, however, to become injured or experience pain while cycling. Many injuries occur because of overuse or working too hard too soon in a training plan. A common complaint among cyclists is muscle cramps. While there isn't a surefire treatment for cramps, you can take are a few preventative measures to decrease your chances of developing leg cramps.
Cramps
A leg cramp usually comes on suddenly while cycling. You might feel it as a dull pain, or it can be intensely sharp, forcing you to stop pedaling. The muscle, often in the calf or foot, spasms uncontrollably and sometimes feels like an electrical shock or a charley horse. While the exact cause of muscle cramps is unknown, doctors believe that as the body becomes fatigued because of exertion, a reflex excites the muscles.
Causes
Cramping can occur when you press the body to the limit. Racers or long distance cyclists are prone to cramps when they are cycling at a hard intensity or at the end of their long ride. Sprinting also can trigger cramps. Muscle fatigue, combined with intense heat, can bring on cramps. The body also must maintain its electrolyte balance during activity. When you sweat, you lose minerals, such as calcium, magnesium, potassium and salt. This can create an imbalance because these minerals regulate muscle contractions and the cells' chemical energy.
Prevent Cramps
You can't necessarily prevent a muscle cramp, but staying hydrated and maintaining proper nutrition while you ride can help delay the onset of cramps. Focus on replacing electrolytes by adding a salt or electrolyte supplement to your water. Focus on eating carbohydrates while you ride because they provide the fuel for your muscles and keep them from becoming tired. When a muscle tires, it contracts much more easily, and is more prone to cramping. Avoid overly hard efforts before you are properly trained. Ramp up your miles gradually to avoid over-training or taxing your muscles too much.
Treatment
When you suffer from a muscle cramp, stop riding and to try to stretch and massage the muscle as much as possible. Cut back on the intensity of your riding and work regular stretching into your cycling routine to keep your muscles loose and limber. Focus on eating a healthy diet so that you can naturally fuel up on carbohydrates and electrolytes.
