SOLUTIONS FOR CRAMPS

[YVR VIJAY]

Hi Fellow Riders
I did the TFN successfully everyday last year without any ill
efffects. However, of late I start cramping in the legs within a
couple of hours of cycling despite being well hydrated and full of
electral before starting. Any doctors on the group for advice please?
regards
YVR Vijay

[Chidambaran Subramanian]

Dear Sir,

Try cycling without shoes. My cramps and ankle pain on long rides have disappeared after switching to sandals

Chiddu

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[swim/bike/run]

can be due to resumption of cycling after an unusual (for the body) gap. Last years' TFN completion wil not have any physical bearing , only mental strength.

It can also be due to suddden ramping up of distances ridden week over week..If you keep riding avoiding the above, in my opinion the cramps should not appear..

Sriram

[ankush samant]

Dear YVR Vijay,

Cramps are the usual problem when our muscles are tired. As you rightly said you need to do 2 things:
1. Keep hydrated
2. Intake of electrolytes should be continuous.

I would add a 3rd thing:
3. Massage your thigh and leg muscles. They tend to become stiff after long runs/rides. So, you need to massage and keep them supple and moving. Stiffness indicates, cramps will be following soon. So, whenever you take rest, form a A shape with your legs while sitting down, and shake your legs sideways, so that the leg muscles relax.

I hope this helps.

Cheers,
Ankush.

--
"One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn't do."
                                                                                                                                                                         --Henry Ford

Ankush Samant| Enterprise Solutions and Consulting Group

MindTree  Ltd.

Mobile 95351 65822 | email: ankush...@mindtree.com | www.mindtree.com

[Chidambaran Subramanian]

Amazing, we read the same mail but I didn't infer that there was a long gap in cycling :)

Chiddu

[Vasu]

Do your stretching exercises after your ride. If you dont know how to do it, ask Google. 

[Biju.K]

Tender coconuts are a great substitute for energy drinks for long rides giving you the minerals you need to replace - easily available too...
From my experience it completely substitute Gatorade or any other energy drinks... Never felt any issues without these energy drinks, if I take good amount of tender coconuts on rides - even for 100km+ one's

Avoid pushing muscles too much, give them time to relax (no need to stop your ride completely). When symptoms of cramp arrives, balance the riding effort to the other leg. If completely gets locked, stop and sit for few minutes, slowly walk and ride again.

On longer rides (or when you have done good amount of workout), do not jump and push your foot to the ground abruptly to stop your ride. This can trigger sever cramps and lock the muscle often giving surprising numbness.

Enjoy your rides!
Cheers!! :)

[Gourav Sengupta]

Vijay,

I am not a doctor, that said, my suggestions comes free and from several failed experiences. So kindly ignore the trash that follows (they come without a degree).


REALLY REALLY BORING FACTS:

In my experience cramps happen when your muscles are not flexible and supple enough to let them relax. As a long term solution try to stop pushing the pedals for some duration during cycling or get up from the seat and stand while cycling.

Another reason that this might be happening is when your pedals hit their lowest level your legs are bent at the knee, which stops  the flow of blood completely to the calf muscles and feet. As a solution try to increase the seat height.

Another reason for the same could be that you are not breathing completely while you are exerting yourself, this happens when you are planning to prove something while cycling and not enjoying cycling. An indication of this would be you grinding your teeth very hard while riding your cycle (well do not take this personally, in the above sentence I am actually addressing myself in second person).

Another reason for craps while cycling can be you are pushing the pedals with the front of your feet instead of the middle part of your feet.

Another thing that can effect your muscles are tight clothes or in case you have to bend too low from your seat to hold on to the handles, this can really cause you blood flow issues to areas below your waist.

Another reason could be that while you are stopping at signals you are not getting down from the seat, this really squeezes your muscles hard in case your seat height is not adjusted properly and causes cramps given our excellent environmental pollution scores. Try getting down from the cycle during signals, its an excellent way to heal (and a humble appreciation to our rising traffic issues and pollution and mismanagement, though our government is trying to create more breathing space by cutting all the trees that they can lay their eyes on but sincerely no one seems to be appreciating their hard efforts).

Another cause that can lead to cramps can be eating heavy food before cycling, or drinking too much water, or carrying some load on your back. Remember what is heavy for you (the stomach takes a lot of blood to digest food) may not be heavy for someone else.

Well I can continue, but I guess you are getting the hint :), cycling is like being in love and love cures all pain. For knowing anything about loving cycles contact the guy who created this group, by the time you have ended meeting with him you would start getting cramps for not getting on a cycle (pun intended, of course, from an illiterate).


REALLY REALLY MOTIVATING FACTS:

Do you know your eponymous has been the best character that has ever been played by Amitabh Bacchan (in Trishul)? In fact inspired by the success of movies where Amitabh Bacchan's was named "Vijay", ABV named the Kargil war operation as "Operation Vijay". Dear Sir, are you aware that you name itself means Success? These cramps will disappear with your confidence.


In case you actually read this long, prodding, mind numbing and bad writing please let me know, I will be in tears.


Regards,
Gourav
Disclaimer: This is not a serious writing and does not in anyway whatsoever reflect any serious attitude or deep thought or any other quality born out of an educated and cultured mind by any length or breadth or stretch of imagination. In case the writing does bring out any such qualities please check your alcohol levels at the nearest police check points by traveling in your car. I have heard that the police provide you special treatment while you are drunk in your car so that you remember it after the alcohol has sadly made its way out of your veins.

[Mayank Rungta]

Interesting points. I have one reservation though -

> Another reason for craps while cycling can be you are pushing the pedals with the front of your feet instead of the middle part of your feet.

You should be using the ball of your feet centered on the pedal is what I have read in most places -

'

I found this to be the most optimal position for biking. Middle of the feet would be inefficient - probably might cause injuries. Kindly let me know if this isn't right as I talk about this in the presentations - can rectify it! :)

[Chidambaran Subramanian]

Have read that, and you have told me a few times as well. But here is my take. Generally I've seen that I tend to shift my feet, sometimes the ball, sometimes the center part and sometimes the heel. It is almost subconscious. But I do notice that I tend to press the foot inward while trying to extract more power,so I am not just pressing down but at an angle down and behind while I lean my body ahead to generate momentum.

And I believe within overall guidelines each of us are different. I've stopped getting cramps after i ditched my shoes.  

Chiddu

[Chidambaran Subramanian]

And my experience  was quite consistent. For a month I experimented with and without shoes for a few long rides. These days I don't wear shoes unless it is for very short distances and I can't go there in a cyclists attire. :)

[George Joseph]

I've always read/heard ball of feet around the axel of pedal.

George Joseph
IN Cell: 91 94-83-501169
NA Cell: 1-847-859-9591

... sent from my HTC Desire HD

On Sep 20, 2011 6:28 PM, "Mayank Rungta" <mr....@gmail.com> wrote:
> Interesting points. I have one reservation though -
>
> > Another reason for craps while cycling can be you are pushing the
> pedals with the front of your feet instead of the middle part of your feet.
>
> You should be using the ball of your feet centered on the pedal is what
> I have read in most places -
>

> '
>
> I found this to be the most optimal position for biking. Middle of the
> feet would be inefficient - probably might cause injuries. Kindly let me
> know if this isn't right as I talk about this in the presentations - can
> rectify it! :)
>
> On 09/20/2011 06:07 PM, Gourav Sengupta wrote:
>> Vijay,
>>
>> I am not a doctor, that said, my suggestions comes free and from
>> several failed experiences. So kindly ignore the trash that follows
>> (they come without a degree).
>>
>>

>> _*REALLY REALLY BORING FACTS:*_

>> _*REALLY REALLY MOTIVATING FACTS:
>>
>> *_Do you know your eponymous has been the best character that has ever

>> <http://www.bangalorebicyclechampionships.com> for more details

[Kishan Kumar]

I was advised when I got my bike recently to use the ball of the feet. I blindly followed it and feel most comfortable with it now. During school days it was all middle of the feet though. Never had this advise rather any advise at all :D

I feel that there seem to be a couple of muscles more probably the ones in the feet that help exerting pressure on the pedals when you happen to use the ball of the feet!

Sent from my iPhone

On Sep 20, 2011, at 6:27 PM, Mayank Rungta <mr....@gmail.com> wrote:

Interesting points. I have one reservation though -

> Another reason for craps while cycling can be you are pushing the pedals with the front of your feet instead of the middle part of your feet.

You should be using the ball of your feet centered on the pedal is what I have read in most places -

<images>'

[Kishan Kumar]

Is it possible that you had the shoe tight and hence affected easy circulation or similar to that?

I love to use my sneakers while cycling but have switched to floaters coz it dries sooner after rain absolutely not due to cramps!

Sent from my iPhone

On Sep 20, 2011, at 7:27 PM, Chidambaran Subramanian <chi...@gmail.com> wrote:

And my experience  was quite consistent. For a month I experimented with and without shoes for a few long rides. These days I don't wear shoes unless it is for very short distances and I can't go there in a cyclists attire. :)

On Tue, Sep 20, 2011 at 9:54 AM, Chidambaran Subramanian <chi...@gmail.com> wrote:

Have read that, and you have told me a few times as well. But here is my take. Generally I've seen that I tend to shift my feet, sometimes the ball, sometimes the center part and sometimes the heel. It is almost subconscious. But I do notice that I tend to press the foot inward while trying to extract more power,so I am not just pressing down but at an angle down and behind while I lean my body ahead to generate momentum.

And I believe within overall guidelines each of us are different. I've stopped getting cramps after i ditched my shoes.  

Chiddu

On Tue, Sep 20, 2011 at 8:57 AM, Mayank Rungta <mr....@gmail.com> wrote:

Interesting points. I have one reservation though -

> Another reason for craps while cycling can be you are pushing the pedals with the front of your feet instead of the middle part of your feet.

You should be using the ball of your feet centered on the pedal is what I have read in most places -

<images>'

[Mayank Rungta]

Depends on the shoes I guess. I am currently using a pair of slip ons - Jawpers from Addidas to be specify that have very thin soles (pores at the bottom for water to seep through) and are very _flexible_ with great aeration. These work the best for me. I can feel my feet burning in another pair made of leather but similar fit. I find sandles/flotors slightly uncomfortable when the straps run against the feet otherwise they are good. One friend of mine eternally in sandals (due to his foot size - US 13/14) gets this rather bad tan on his feet! :))

As for the ankling - raising the heel to push harder - I think that is natural - keeping your feet stiff and cycling would cause injuries...

http://www.bikefitting.com/English/Theory/FootPosition.aspx



Now if you use the middle of the foot this would not be possible and heel would be uncomfortable. While running too if I m not mistaken people suggest running on the paws getting a natural shock absorbers rather than using cushioned shoes - I use the jawpers for running also - hoping to go barefoot sometime! :)

[Chidambaran Subramanian]

Shoes being worn tight = maybe , I don't know how to wear them otherwise , all shoes somehow constrain the ankle at least a little.

Tan - oh yeah , have you seen my legs, they're tanned from above my knee save for the 3 strips where the floaters cover the feet :). Not sure what you mean by a bad tan!

Running - I don't know how you can land on your toes, beats me.

[Gourav Sengupta]

Dear All,

did a few of the readers seriously read my email? Now this a serious, as serious, as a seriously serious thing can seriously get.

I am in tears.

Regards,
Gourav

[Mayank Rungta]

See inline -

On 09/20/2011 09:02 PM, Chidambaran Subramanian wrote:

Shoes being worn tight = maybe , I don't know how to wear them otherwise , all shoes somehow constrain the ankle at least a little.

Not the ones I have they don't reach the ankle! :)

Tan - oh yeah , have you seen my legs, they're tanned from above my knee save for the 3 strips where the floaters cover the feet :). Not sure what you mean by a bad tan!

Bad with strips and possible sunburn on exposed parts.

Running - I don't know how you can land on your toes, beats me.

Not toes - paws - I think ball of the feet forwards. It is tough to run on the paws but if you train I think you can be more efficient this way and less injury prone in the long _run_! :) My knowledge of running is very limited - just figuring out things for myself at the moment - I cud be wrong about these. Please correct me! :)