How to Prevent Leg Cramps and Muscle Soreness from Cycling

Muscle cramps—the sudden, unexpected tightening of one or more muscles—usually happen in the legs and can be quite painful. While muscle cramps typically last from a few seconds to a few minutes, the area can be sore for hours or days after the cramp has eased. Cramps often happen when you overwork a muscle or strain it, sweat a lot, or hold a bodily position for a long time. As such, muscle cramps are a common occurrence in endurance sports such as cycling. And as many cyclists know, a leg cramp can take an awesome ride from hero to zero in no time. Read on to discover some ways cyclists can prevent muscle cramps and ways to soothe sore muscles after a long ride.

Slow down or shorten your ride

This may seem obvious but pushing yourself too hard is the most common cause of leg cramps. Going faster or farther than you typically do can significantly increase your potential for a leg cramp. Simple tip: if you adjust the distance or speed then you need to adjust the other variables as well. For example, if you plan to ride a longer distance, slow it down. If you ride faster, shorten the distance.

Stay hydrated

You might be surprised at just how much you can sweat on a long ride. Especially on hot, humid days. Many muscle cramps are caused by dehydration. To ensure you stay hydrated during your ride, drink plenty of fluids before heading out. Additionally, you should drink water and a sports drink during your ride. Hydration really is key as it promotes communication between your nerves and muscles.

Replenish your electrolytes

When you sweat you also lose electrolytes—minerals such as sodium, phosphate, potassium, calcium, magnesium, chloride, and bicarbonate—increasing your chances for leg stiffness and cramps. This happens because electrolytes help regulate the balance of fluid in the body. When cycling, a sports drink can replenish your electrolytes as you ride. However, stocking up on electrolytes beforehand can also reduce your risk of cramping. Nutrition is your biggest ally. Eat a balanced and healthy diet filled with foods rich in electrolytes such as kale, spinach, avocados, broccoli, potatoes, beans, dates, almonds, tofu, strawberries, watermelon, milk, yoghurt, among others. Just stay clear of salty snacks as they may increase your blood pressure. Instead get sodium from whole foods such as beets, carrots, celery, chard, and spinach.

Work on your core strength and conditioning

Between rides, focus workouts on strengthening your leg muscles, core, and back to increase muscle endurance. Doing high rep, low weight exercises is a good option. You should also include stretching and flexibility exercises for optimal results. Stretching before a ride is also beneficial as it will warms up the muscles.

Get a proper bike fit

A bike that does not fit right can lead to discomfort and aches and pains. Make sure you have the proper frame size. Then adjust components to how you currently ride and, if possible, swap out components to ensure the most comfortable riding position. Remember to also check that your cleats fit right.

Wear compression socks

Adding sports compression socks or sleeves to your cycling gear list is a smart move. Compression wear applies gradual pressure to the legs to help improve blood circulation and bring more oxygen to your muscles as you exercise. This, in turn, helps reduce post-workout muscle soreness, fatigue, and inflammation, and helps remove lactic acid from the body so you can bounce back faster after every ride.

Treat post-ride muscle soreness and fatigue

After a hard ride, your body needs time to rest and recover. Treat muscle soreness and fatigue with a Magic Bag hot and cold compress. Use our Magic Bag cold to help reduce muscle inflammation or acute injuries. Use our Magic Bag hot to relax and soothe sore muscles.

While all the causes of muscle cramps are not well understood yet, there are some steps you can take to reduce your risk of developing a leg cramp on your ride. From proper hydration to a healthy diet to a proper bike fit to compression socks, make the most of your ride this summer. Happy cycling!