Temperatures are rising, you're sweating more, and there it is—that sharp, aching twinge, a sure sign of a calf cramp. When it comes to curing muscle cramps, there's no shortage of home remedies. Popular remedies include drinking pickle juice , eating bananas, consuming mustard, stretching, doing plyometric exercises , or simply slowing down. Of course, you can also try taking calcium, salt, magnesium, or even quinine (a malaria medication).
The truth is, although scientists have studied cramps for more than 50 years, we still don't fully understand the cause. We know that some people are inexplicably prone to contracting them, while others are always cramp-free; that cramps are more common during competition, so overexertion seems to be a factor; which are common in the hours after prolonged exercise; and that nutrition can play a role for some people.
If you experience calf cramps while cycling (or other muscle cramps), the ambiguity can be frustrating, but we have some basic guidelines that can help demystify the problem.
5 tips to prevent cramps from ruining your workout
Do not abuse electrolytes
Many point to electrolytes as a major factor in cramps, due to their role in muscle contractions, fluid balance, and neurological impulses. However, it's not as simple as "getting more" of them.
For example, sodium is a key electrolyte and often comes up in discussions about cramps, but there is actually little scientific evidence that inadequate sodium intake causes cramps. In one study, 15 runners who developed cramps during a marathon were compared with 67 who did not. There were no significant differences in hydration or sodium levels between the two groups.
Another possible culprit, magnesium, plays a role in muscle contraction, and a deficiency can indeed cause severe muscle cramps. However, low blood magnesium levels are rare. In a study of Hawaii Ironman triathletes with cramps, even adding magnesium to their intravenous fluids did not help.
Finally, although eating potassium- rich bananas is often cited as a remedy for cramps, there is little evidence that it actually helps. Furthermore, potassium deficiency usually results from the use of certain diuretics, prolonged vomiting, chronic diarrhea, or laxative abuse, not from sweating, making it even less relevant in athletic situations.
Increase sodium intake
Most of us get more than enough salt in our diets, although sweaty cyclists can be an exception. This is especially important if you sweat a lot . Daily sweat loss of 2 to 4 liters (or more) could lead to a sodium deficit in someone on a low-sodium diet, and since sodium plays a role in muscle contraction, we can't rule out its potential to cause cramps.
To zero in on how much sodium you should be consuming, try adding 1.500 to 2.000 milligrams to your regular daily diet for two weeks to see if it helps with your cramps. The concentration of sodium in sweat varies so much that it is impossible to suggest exact guidelines. Don't worry about raising your blood pressure, since increasing your sodium intake moderately during a two-week trial period will not affect your blood pressure in the long term.
If you haven't noticed less cramping in two weeks, obviously low sodium wasn't the culprit and you should go back to your normal intake.
Do stretches
Calf cramps can be relieved by standing on your bike and dropping your heel off the bottom of the pedal. For front thigh cramps, unbuckle your foot and lift it toward your buttocks. Stretch your quadriceps by gently pulling on your foot with the hand on the same side. But be careful: in some cases, this can lead to hamstring cramps. Stretching can also help relieve cramps that occur after riding a bike.
hydrate properly
Dialing in good hydration seems to work for some people, even if there's no direct scientific link to its role in preventing cramps. Either way, hydration is always critical to all other aspects of performance, so drink up.
Train within your limits
Overexertion seems to cause some cramping, so don't jump into rides that are too difficult for your current fitness level. A good rule of thumb to follow: Don't increase your mileage by more than 10 percent a week.