Ever had the misfortune of a cramp during or after a ride? If so, you’ll know how painful and debilitating a simple cramp can be.
So what is a cramp? An involuntarily and forcibly contracted muscle that doesn’t relax. Cramps are uncontrollable, can vary from mild to major so far as pain goes, and can be a common occurrence for cyclists whether training or competing in races, rides or events such as the Bowral Classic.
Bowral Classic supporter Endura have compiled some extremely helpful information for those who suffer from dreaded cramps.
Why Do I Get Cramps During Or After A Ride?
Supplements that contain magnesium, such as Endura’s Rehydration Performance Fuel, can reduce the risk of cramp during and after exercise.
According to Endura, major factors that can contribute to muscle cramping include –
• Dehydration – particularly if you’re exercising in hot, humid conditions.
• Electrolyte deficiencies due to excessive sweating and/or insufficient dietary intake – especially potassium and magnesium.
• Inadequate oxygenation of muscles due to insufficient circulation.
• Physical over-exertion – cramping can be common during or soon after exercise, but is more likely to occur when you have cold, tight, injured or fatigued muscles.
A common risk factors of muscle cramps is electrolyte deficiency, in particular a magnesium deficiency.
Magnesium is an essential nutrient in your body, one that’s required for more than 300 biochemical reactions. The recommended daily intake (RDI) of magnesium in Australia is currently 420 mg/day for men and 320 mg/day for women. Although Magnesium is plentiful in nature (dietary sources include dark green leafy vegetables, whole grains, nuts, legumes, cocoa, fruits, meat and fish, whether Australians are achieving the RDI of magnesium is questionable.
Numerous Endura supplements contain much-needed magnesium in the form of the company’s patented Meta-Mag.
How Can Cramps Be Managed?
As well as the Endura range of rehydration and magnesium supplements, additional ways you can manage cramps and spasms include –
• Lengthening the cramping muscle using a gentle, sustained stretch then lightly massaging the area until the cramp subsides. If you are unsure how to stretch leg muscles, see your physiotherapist for advice;
• In cases of severe cramping, applying a heat-pack for a few minutes can help the muscle to relax;
• Incorporating regular stretching into your fitness routine;
• Warming up and cooling down thoroughly whenever you exercise or play sport;
• A regular massage may help to reduce muscle tension;
• Wearing properly fitted shoes during training and competition;
• Checking your running technique – if you think your running technique may be causing problems see your physiotherapist for information and advice;
• Most cases of simple cramps require no treatment other than patience and stretching. Gently and gradually stretching and massaging the affected muscle may ease the pain and hasten recovery;
• Drinking plenty of water before, during and after exercise – especially in the hot, humid months; and
• Making sure your diet is nutritionally adequate and includes plenty of fruits and vegetables.
For further details or to find out more about Endura Sports Nutrition visit the Endura website.
