Why do you have cramps when riding, and how can you alleviate them?

Cramps are a condition that cyclists often encounter, but we all know why cramps occur, under what circumstances will cramps easily occur, and how to do simple relief after cramps? Insufficient warm-up usually if the exercise time is short and the intensity is high, we all need a certain warm-up.

It is necessary to heat up all parts of the body first to avoid cramping before the body reaches the state of high-intensity exercise during the instant sprint.

If the exercise time is relatively long, the relative warm-up time can be shortened.

Usually, the body is warmed up by riding with low wattage and high turns.

The initial stage of riding can also be used as warm-up time, and at the same time, excess physical strength can be avoided.

Potassium, sodium, magnesium imbalance potassium will make muscles contract, while sodium and magnesium will make muscles relax.

When you are exercising, your body will begin to metabolize these substances.

In addition to drinking more water during exercise, you should also replenish enough electrolytes in time to replenish the lost sodium, potassium and magnesium in time.

When these components are lost too much, the muscles cannot function normally, and finally cause cramps and pain.

When the temperature difference is large and the temperature difference between the body temperature and the ambient temperature is about 7 degrees Celsius, the exposed part is prone to cramping.

For example, we need to adapt to the corresponding water temperature when we are just swimming.

When we ride bicycles, most of them are when the temperature of riding in high mountains suddenly changes or when we have a rest when we suddenly enter a room full of air conditioning.

At this time, the temperature change is very easy to cause cramps due to the temperature difference.

If you unfortunately encounter cramps on the way of riding, how can you relieve the pain in time? Usually, the cramp of the body is just a warning sent by the body, and the muscles of the body are caused by some kind of stimulation.

Cramps can occur in many parts of the body.

Once cramps occur, we need to carry out corresponding operations to alleviate them.

Now let’s see where the riding cramp will appear, and how to alleviate it? The front side of the thigh usually happens when you step on it for a long time, such as continuous climbing or high-speed cruising.

The reason is that you have to work continuously.

At this time, you will concentrate on using the muscles in the front side of the thigh and cause cramps.

The solution is to squat down and let the thigh stick to the calf, so that the muscles in the front of the thigh stretch out, or put the ice kettle behind the knee and then bend the knee, which can also increase the stretching effect; Of course, if there is already some slight pain when riding, pick up the kettle and pour some water on it to relieve the overworked muscles that cause fatigue.

Cramps in the inner thigh are easy to occur when climbing continuously, especially when stepping heavily for a long time.

Generally speaking, cramps in the inner thigh are not easy.

Once you find something abnormal in the inner thigh, you must get out of the car immediately to relax, And change the way of cycling.

The trouble with this part is that it is not easy to stretch.

If the situation allows, you can take off your shoes and let the soles of your feet stick to the floor.

First, stand upright with your feet shoulder width and chest up, and feel whether the inner thighs are relieved.

It should be noted that the cramp in the inner thigh is often accompanied by the cramp in the front muscle, so at this time, it is often difficult to stand or squat.

The calf muscles usually ride in the normal rotation mode, and the calf is not easy to have cramps.

Calf cramps often occur when sprinting on the flat road, pumping cars, or pumping cars uphill.

But although this place is not easy to cramp, it can be said to be the most painful place of the whole body when it is pumped.

Solution: the cramp in the calf is relatively easy to deal with.

Just lift the sole of the foot up, or stand up straight and lean forward, and lift the sole of the foot by taking advantage of the surrounding roadside drop, which can effectively alleviate the discomfort caused by the cramp.

Gluteus maximus, piriformis gluteus maximus muscle cramps are less likely, and they also have the opportunity to cramp when riding for a long time.

The solution to gluteus maximus cramp is actually very easy, as long as you make a squat position.

If you are worried that this will make the front thigh cramp, you can find a wall or pole that you can lean against and support it with your hands; If you want to strengthen it, you can put one heel on the knee of the other foot, and squat may be more effective.

Anyway, remember to warm up enough to ride, and form the habit of cycling every day.

If you suddenly increase a lot of exercise, it is easy to break out of all kinds of cramps.

The cramp after cramping is only a temporary symptom relief, and the follow-up attention to do more relaxing exercise and rest is the right solution…