Leg cramp problems

[nacnac]

I've now been off the bike over a week due to cramps in both legs. This time around it started in my left inner quad but I've also had problems with the right and not just the quad, further up the leg too. I tried again to ride today after 2 days without any type of cramp pain and doing very little. I was ok warming up for 20 mins on the rollers but once outside on the bike I had to come back after 10-15 mins as my quad has cramped up again.

Back in October whilst on the start of a run I had the same in my left quad and then in November the same muscle in the right leg although this started about 5 minutes into a ride, not running. I saw the physio and was back riding within a few days after some massage. I didn't realise it was cramps I was getting until only a few days ago so probably made the initial injuries worse by not stretching it at the time. I have been riding more and more recently and perhaps it's not coincidence that this started the week after a XC race.

I've only been seriously riding less than a year, so I would say I am probably still very much adapting to cycling but I am and have been a healthy and fit 31 year old, I eat well.

I've not had much joy in Google searches as I don't seem to have the "normal" type of cramps; after long rides /runs or in bed asleep at night.

I'm going to try and get a blood test later this week and I've bought some electrolyte powder to make up drinks now (previously I just drank water during / after exercise).

Any more advise / help?

[TSCfree]

Been through this last year, although I'd usually cramp in the glutes and/or hip flexors. It would almost always be after a block of training (3/4 weeks), during a rest week and at the start of a ride. Stretching and the use of a foam roller has pretty much eliminated it.

[Gizmoish]

Stretching, proper hydration and either banana or pistachio nuts to keep potassium levels high is the usual cause. But if you've been riding (regularly) for a year, you'd usually expect to be past that stage...

[MadDad]

I recommend a sports massage targeting the areas that cramp for a short term fix. Also might be worth getting a bike fit, bad setup and contribute to cramps.

I suffered from them badly a couple of years ago, bike fit, stretching, and keeping well hydrated (all the time, not just the days I ride), 4 or 5 bottles of tonic water a week (contains quinine which helps prevent cramping) - all helped.

Also, take a look at the way you ride, do you tend to grind along in a low gear and fight with gravity, or spin along at a higher cadence? Coming from a MTB background my cadence was always a little low by comparison with most roadies, I worked on upping my cadence to between 90-100 on the flat and try not to drop below 85 on climbs - again this helped.

[nacnac]

TSCfree, how long were you off the bike for? This is what has brought me to post this time, every time I try to get back on the bike (even just walking at times!) I get a cramp. It's also moved about over both legs this time and in different muscles. Doesn't seem normal.

MadDad, massage was my initial idea although I couldn't get an appointment until the Monday (I did it on Friday 21st). I had two massages, the first mainly concentrating on the tight area in the left leg and then the second I'd had cramp in the right so that was worked on.

Cadence; >90 average, and >100 if going for it. I enjoy climbing.

I did also think about a bike fit too, I'll have to travel somewhat though as I live in remote area. I'm looking into this.

Thanks.

[TSCfree]

nacnac said:

TSCfree, how long were you off the bike for? This is what has brought me to post this time, every time I try to get back on the bike (even just walking at times!) I get a cramp. It's also moved about over both legs this time and in different muscles. Doesn't seem normal.

Thanks.

It would usually keep me off the bike a couple of days max, until I'd worked at the muscle. My hydration levels wasn't anywhere near what they should have been either which didn't help. I now stretch most days and make an effort to improve flexibility on days off the bike.

[WinstonWolf]

Bike fit, hydration and salts in that order is my advice

[Dr Imran T]

Bike fit is certainly a possible cause esp a poor saddle height.

I would scour the Internet/YouTube and find useful fitting guides.

I think if that saddle is too low it puts extra pressure on the quads.

As a first port of call adjust the saddle height and see if that helps.