How to Prevent Cycling Leg Cramps

Muscle cramps affect 60 percent of cyclists at one time or another. Cramps, involuntary contractions of muscle fibers, often cause cyclists pain severe enough to make moving the muscle seem unfeasible. Dr. Andrew Marks, a muscle researcher at Columbia University, states that there is not yet any biological explanation for a cramped muscle. You can take steps to properly nourish your body and prevent muscle cramps.

Things You'll Need

  • Water
  • Calcium supplements with magnesium
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Instructions

    • 1

      Stay hydrated. Beyond drinking eight 8-oz. glasses of water each day, consume added hydration before, during and after your bike ride. Proper hydration keeps your muscles relaxed and helps prevent muscle cramps. Drink water 30 minutes before you go cycling and at regular intervals during your ride.

    • 2

      Stretch before and after cycling. Stretching your muscles helps relax them and keeps their fibers elongated. When you stretch, never push beyond the point of pain. Take each stretch far enough that you can feel slight tension in the muscle group. Hold 15 to 20 seconds before releasing the stretch.

    • 3

      Take a calcium supplement enriched with magnesium at the beginning of every day. Cyclists who experience cramps commonly have a magnesium deficiency. Additionally, calcium helps prevent and ease muscle cramping.