If you're a mountain biker, you know that wearing a chamois is essential for your comfort and performance. But do you know why? In this blog post, ...
Causes and prevention of cramps in cycling
Cramps are the most common phenomenon in sports injuries. The record of more than 1,000 people suffering from cramps at all levels of marathons run by the Athletic Support Association shows how common cramps are in the sports world.
Cramp phenomenon and its causes1. Insufficient warm-up
The most typical occurrence is swimming. Its prevention is warm-up exercises and gradual approach to water temperature. When the difference between the body temperature and the outside temperature is more than 7℃, and when there is a sudden contact, cramps will occur.2. Sodium deficiency
The most typical place where it often occurs is in a sauna. A large amount of sweating and only drinking water can cause an imbalance of potassium and sodium in the body, which can cause cramps. The human body is biochemical, the role of potassium is to make muscle contraction, while sodium is to relax. If the lack of sodium balance, the muscle only contraction.3. Eurythmy bile salts
The body is a wonderful organization, when the muscles can no longer bear, will release the Erythroquinone, so that you can not move a self-rescue mechanism. Treatment: rest and then gently pull away in the opposite direction, and then use your hands to massage the four sides (coated with heat or Sisu, etc.), if possible, and then apply heat to push away the Eurythmy gall bladder to dilute it, so that the muscle does not knot.4. Contusion
When the muscles and other soft tissues are contused, they will also be knotted.5. Metabolic disorders
The most typical is diabetes, which causes too much water in the muscles due to poor metabolism.
- Arms: gently straighten them.
- Abdomen: gently pad the abdomen up to straighten the abdominal muscles.
- Calf: gently straighten the foot plate at a right angle.
- Front of thighs: gently place your wrist behind your knee and bend your leg back to straighten the cramp in front of your thighs. The easiest way is to squat down.
- Back of thigh: gently straighten the leg.
Before and after exercise, strengthen the stretching action.
During exercise, it is important to replenish water, sodium (salt) and electrolytic water to balance potassium and sodium in the body. Drinking sports drinks such as mineral power can replenish sodium and electrolytic water at the same time, but also allow the stomach and intestines to quickly absorb water, reducing the weight burden on the stomach and intestines. (Eating fruit with salt not only tastes better, but also has the effect of balancing potassium.)
Proper and gradual exercise. Cramps are the body's warning that the amount of exercise we are doing is more than we can handle. In other words, we are not exercising enough and need to practice more. When a cramp occurs during cycling, in addition to the emergency treatment mentioned above, you should have a hot compress and massage for at least a few days after returning home to dilute the bacillus, otherwise the cramp will be prone to recurrence.
Special causes of cycling cramps
Gear ratio: Gear specific gravity is also one of the causes of cramps, try to pedal a lighter gear ratio (UCI regulations for youth gear ratio, lighter than adults, is to protect the development of minors.) Therefore, it is definitely the right idea to try a lighter gear ratio and practice the number of revolutions. When climbing steep hills or bumpy sections, a lighter gear ratio can have unexpected advantages. But the gear ratio is light, sometimes you will feel impatient, as long as you do not rush, slowly you will appreciate the benefits of light gear ratio.
Improper posture: the seat is too low, too front or too back, will form a knee or muscle burden bias. There have been cases where the cross breech belt in the knee has been broken. Please pay attention to the three-point adjustment method to correct the riding posture.