FIGHT CRAMP

Andy Ward has advice on how to cope with cramp

Para physiological cramp will affect most cyclists at some time. Characterised by strong muscle spasms causing intense but thankfully short-lived pain, cramp is usually brought on by riding harder or faster than usual. The resulting muscle soreness can persist for up to 24 hours. Cramp tends to be more common in hot weather, with dehydration an influence, leading to electrolyte imbalance, with low magnesium implicated. This imbalance leads to nerve endings in the overused muscles becoming oversensitive, which triggers an attack.

FOOT AND CALF CRAMP

The position of the foot when cycling, with the toes pointed downwards, contributes to calf cramp. Poor bike set up can be to blame, particularly a saddle that’s too high or incorrect cleat position. If cramp affects the foot, it can be particularly painful. The intrinsic muscles of the foot are the main culprits. These help to provide stability to the metatarsal arch during walking. The nerves that coordinate the contraction and stretching of the muscles get out of kilter when pedalling. Poor fitting shoes can also contribute to the problem.

PREVENTION AND CURE

Correct any errors in bike and shoe fit first. Avoid dehydration by keeping well topped up with an electrolyte-containing sports drink. Stretching has been advocated as a way of preventing cramps, although generally getting fitter probably has more of an influence. During an attack of calf cramp, try to ride through it. Push your heel down and use your other leg to do most of the pedal work. If you can’t ride off foot cramp, dismount and stretch, pulling your toes upward.

Andy Ward, GP and cyclist @awkwardcyclist