Temperatures are rising, you're sweating more, and there it is, that painful stab, a sure sign of a cramp in the calf. When it comes to curing muscle cramps, there is no shortage of home remedies. Folk 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 medicine).
The truth is, although scientists have studied cramps for over 50 years, we still don't fully understand the cause. We know that some people are inexplicably prone to getting them, while others are always free of cramps; that cramps are more common during competition, so excessive effort seems to be a factor; which are common in the hours after prolonged exercise; and that nutrition may play a role for some people.
If you experience calf cramps while cycling (or other muscle cramps), ambiguity can be frustrating, but we do have some basic guidelines that can help demystify the problem.
5 tips to prevent cramps from ruining your workout
Don't 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 is not as simple as "getting more" from them.
For example, sodium is a key electrolyte and appears frequently in conversations 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 to 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 the shortage can actually lead to severe muscle cramps. However, low blood magnesium levels are rare. In a study of Hawaii Ironman triathletes with cramps, even adding magnesium to IV fluids didn't help.
Finally, although eating bananas stored in potassium is often cited as a remedy for cramps, there is little evidence that it really helps. Furthermore, potassium deficiency generally results from the use of some diuretics, prolonged vomiting, chronic diarrhea, or laxative abuse, not from sweating, making it even less relevant for sports situations.
Increase sodium intake
Most of us get more than enough salt in our diet, although sweaty riders may 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 sodium deficiency in someone on a low sodium diet, and since sodium plays a role in muscle contraction, we cannot rule out its potential to create cramps
To focus 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 sodium concentration in sweat varies so much that it is impossible to suggest exact guidelines. Don't worry about raising your blood pressure, as moderately increasing sodium intake during a two-week trial period will not affect blood pressure in the long term.
If you haven't noticed fewer cramps in two weeks, obviously the low sodium content wasn't the culprit and you should go back to your normal intake.
Perform stretches
Cramping in the calves can be relieved while you stand on your bike and drop your heel onto the bottom of the pedal. For cramps in the front of the thigh, unbuckle the foot and lift it up towards the buttocks. Stretch your quads by gently pulling on your foot with your hand on the same side. But be careful: in some cases, this can cause hamstring cramps. Stretching can also help alleviate cramps that occur after cycling.
Hydrate properly
Marking good hydration seems to work for some people, even if there is no direct scientific link to indicate its role in preventing cramps. Either way, hydration is always critical to all other aspects of performance, so drink.
Train within your limits
Excessive effort seems to cause some cramping, so don't jump on rides that are too difficult for your current training level. A good rule of thumb to follow: don't increase mileage by more than 10 percent a week.
