{"id":67165,"date":"2024-07-25T16:00:00","date_gmt":"2024-07-25T14:00:00","guid":{"rendered":"http:\/\/0995b6d4-81d2-46b4-845f-6824cf048b49"},"modified":"2024-07-25T17:26:38","modified_gmt":"2024-07-25T15:26:38","slug":"how-to-stop-cramps-while-cycling-cramping-causes-and-prevention-strategies-explained","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-stop-cramps-while-cycling-cramping-causes-and-prevention-strategies-explained\/","title":{"rendered":"How to stop cramps while cycling\u00a0| Cramping causes and prevention strategies explained"},"content":{"rendered":"

Reduce your risk of a mid-ride cramp with these expert tips <\/p>

By Jack Evans\n <\/p>

Published: Thursday, 25 July 2024 at 14:00 PM<\/p>

\n\n

Leg cramps during cycling can force you off the bike and even end your ride.<\/p>

But how do you stop these stabbing pains in your leg muscles during cycling?<\/p>

In this guide to cramping, we\u2019ll suggest ways to prevent leg cramps, explain what causes them and detail what to do when it strikes.\u00a0<\/p>

To offer the best advice possible, we\u2019ve consulted three experts: Dr Nidia Rodriguez-Sanchez from the University of Stirling; Dr Tim Podlogar from the University of Birmingham; and Andy Blow, a sports scientist and CEO of Precision Fuel and Hydration.\u00a0<\/p>

What is a muscle cramp?\u00a0<\/h2>
A cramp is when a muscle spasms uncontrollably and often painfully. – LIONEL BONAVENTURE\/AFP via Getty Images<\/figcaption><\/figure>
Exercise-associated muscle cramp<\/a> (EAMC) is defined as a \u201ctemporary but intense and painful involuntary contraction of skeletal muscle that can occur in many different situations\u201d.\u00a0<\/p>
Team sports players and endurance athletes are believed to be at higher risk of EAMC.\u00a0<\/p>
This can affect a small muscle, such as the calf, or the whole body, as sometimes seen in American footballers and tennis players.\u00a0<\/p>
What causes cramps?\u00a0<\/h2>
$\"LIMOGES,$
Losing lots of salt through sweat is linked to a higher cramping risk. – David Ramos\/Getty Images<\/figcaption><\/figure>
Under the label of EAMC, there are probably different types of cramps with their own causes.\u00a0<\/p>
The two most popular possible causes are:<\/p>
Fluid and sodium loss<\/li>
Muscle fatigue<\/li><\/ul>
Sodium is responsible for muscle contraction, so some scientists believe that when you lose a lot of salt and water in your sweat, you increase your risk of cramping.\u00a0<\/p>
After we become more than two per cent dehydrated, Dr Rodriguez-Sanchez says: \u201cThere is some association with higher cramp incidents.<\/p>
\u201cOne of the explanations for cramps is losing a lot of electrolytes, mostly sodium that participates in muscle contraction.\u201d<\/p>
Everyone\u2019s sweat has a different concentration of sodium. Some hydration experts also think that \u2018salty sweaters\u2019 are inherently at higher risk of muscle cramps, especially while cycling in the heat<\/a>.\u00a0<\/p>
$\"L'AQUILA,$
Cramps can come on when we push harder and for longer than we’re used to. – Luc Claessen\/Getty Images<\/figcaption><\/figure>
Muscle fatigue is believed to be another key cause of cramping.\u00a0<\/p>
\u201cThey are still a debatable topic, but I feel most research is pointing towards these [cramps] being caused by overexertion coupled with exhaustion and high temperature of the muscles,\u201d says Dr Podlogar, who also works as a nutritionist for the Red Bull-Bora-Hansgrohe WorldTour team<\/a>.\u00a0<\/p>
\u201cThey happen when you’re really tired and you push yourself harder than you’re used to.\u201d<\/p>
The theory goes that overexertion disrupts the connection between the muscle and central nervous system. This causes the muscles to contract when we don\u2019t want them to, as happens in a cramp.\u00a0<\/p>
What can you do about leg cramps\u00a0<\/h2>
During a cramp<\/h3>
$\"Red$
Stretching the affected muscle might relieve fatigue-related cramps. – ANNE-CHRISTINE POUJOULAT\/AFP via Getty Images<\/figcaption><\/figure>
When you cramp while pedalling, it can be impossible to continue.<\/p>
Stepping off the bike and resting could help if the cramp is caused by muscle fatigue \u2013 as can stretching<\/a> the affected muscle, because tired muscles are typically shorter than usual.\u00a0<\/p>
If the cramp is caused by fluid and sodium loss, drinking an electrolyte drink might help once you\u2019ve absorbed the water and salts.\u00a0<\/p>
Preventing cramp\u00a0<\/h3>
$\"Female$
Make sure you’ve prepared for challenging rides in training. – Sam Voaden \/ Our Media<\/figcaption><\/figure>
You could avoid a fatigue-induced cramp by not overexerting yourself: for example by attempting a century ride <\/a>without completing a proper training plan<\/a>.\u00a0<\/p>
Gradually improving your cycling endurance<\/a> before taking on a hard sportive<\/a> should minimise your risk of suffering this kind of cramp.\u00a0<\/p>
There is increasing evidence that lower-body strength training<\/a> can also lower endurance athletes\u2019 risk of leg cramps.\u00a0<\/p>
$\"Sodium$
Increase the sodium concentration of your energy and electrolyte drinks if you cramp frequently. – Steve Sayers \/ Our Media<\/figcaption><\/figure>
To reduce your likelihood of cramping due to dehydration, you should stay hydrated on your bike<\/a>.\u00a0<\/p>
Andy Blow says: \u201cI\u2019ve worked with a lot of tennis players who have less problems with cramping when they have a lot of salt and fluid.\u201d\u00a0<\/p>
For most cyclists, a standard-strength electrolyte drink will be fine. But if you\u2019re a salty sweater (look out for white stains on your cycling jersey<\/a> and bib shorts<\/a>), you might want to opt for energy drinks<\/a> containing more electrolytes.<\/p> <\/body><\/html>\n
","protected":false},"excerpt":{"rendered":"
Reduce your risk of a mid-ride cramp with these expert tips <\/p>\n","protected":false},"author":24,"featured_media":67166,"template":"","categories":[1],"acf":{"readingTimeMinutes":"4"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/07\/how-to-stop-cramps-while-cycling-cramping-causes-and-prevention-strategies-explained.jpg",1024,683,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/07\/how-to-stop-cramps-while-cycling-cramping-causes-and-prevention-strategies-explained-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/07\/how-to-stop-cramps-while-cycling-cramping-causes-and-prevention-strategies-explained-300x200.jpg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/07\/how-to-stop-cramps-while-cycling-cramping-causes-and-prevention-strategies-explained-768x512.jpg",768,512,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/07\/how-to-stop-cramps-while-cycling-cramping-causes-and-prevention-strategies-explained.jpg",800,534,false],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/07\/how-to-stop-cramps-while-cycling-cramping-causes-and-prevention-strategies-explained.jpg",1024,683,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/07\/how-to-stop-cramps-while-cycling-cramping-causes-and-prevention-strategies-explained.jpg",1024,683,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Reduce your risk of a mid-ride cramp with these expert tips","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/rss_feed\/67165"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media\/67166"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media?parent=67165"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/categories?post=67165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

What can you do about leg cramps\u00a0<\/h2>During a cramp<\/h3>Stretching the affected muscle might relieve fatigue-related cramps. – ANNE-CHRISTINE POUJOULAT\/AFP via Getty Images<\/figcaption><\/figure>When you cramp while pedalling, it can be impossible to continue.<\/p>

During a cramp<\/h3>Stretching the affected muscle might relieve fatigue-related cramps. – ANNE-CHRISTINE POUJOULAT\/AFP via Getty Images<\/figcaption><\/figure>When you cramp while pedalling, it can be impossible to continue.<\/p>