Advertise on Bikeforums.net



User Tag List

Results 1 to 19 of 19
  1. #1
    Senior Member Buzzatronic's Avatar
    Join Date
    Feb 2013
    Location
    Seattle, WA
    My Bikes
    2014 Cannondale Synapse Carbon 5, 2012 Jamis Bosanova, 2014 Motobecane Fixie Record, 2001 Specialized Hardrock
    Posts
    296
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Thigh cramping/locking after long ride

    I've been putting in more miles than usual so far this year (~200 a week). They are a mix of daily work commutes of 10-25mi each way (depending on route) and a long ride 50mi+ twice a week. I usually take one or two days off each week.

    For the last 6 weeks or so I've started having really bad cramps in my thighs 2-6 hours after my long rides. Typically they hit when I've sat on the couch for a bit and then go to stand up. My inside thigh cramps in a bad way, very painful and I can't straighten my leg or stand up straight. It usually goes away within 3 minutes.

    Looking at a few anatomy diagrams I *think* the muscle in question is the adductor longus. I can't see the actual muscle that is cramping, it's deep in my leg.

    I've been using "the stick" recently before and after big rides to try and ward off these cramps but it doesn't seem to be working.

    Any advice from others who may have these same sort of cramps after rides? I've never cramped during a ride *knock on wood* so it's not impacting my riding but being somewhat incapacitated a few hours after a long ride kinda sucks. :/

  2. #2
    Long Distance Cyclist Machka's Avatar
    Join Date
    Jan 2003
    Location
    I ride where the thylacine roamed!
    My Bikes
    Lots
    Posts
    39,909
    Mentioned
    42 Post(s)
    Tagged
    0 Thread(s)
    1. Drink a tall glass of water immediately after your ride.
    2. Eat something with electrolytes after your ride.
    3. Change into baggy clothing.
    4. Walk around a bit after the ride, stretch, take a hot shower, do some housework ... do not sit for more than about 30 minutes at a time.

  3. #3
    just another gosling Carbonfiberboy's Avatar
    Join Date
    Feb 2007
    Location
    Everett, WA
    My Bikes
    CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
    Posts
    8,584
    Mentioned
    6 Post(s)
    Tagged
    1 Thread(s)
    After every long ride I take a cal/mag cap. 500/250. I started doing that because of that exact problem, though not that particular muscle. Cramping quit. Worth a try. Vitamin D in it, too.

  4. #4
    Senior Member yote223's Avatar
    Join Date
    Mar 2014
    Location
    MN.
    My Bikes
    A MTB and something else with 2 pedals.
    Posts
    235
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Eat Bananas. Get some potassium back into your body.
    It's hard to soar with the Eagles when you're flying with Turkeys
    Charter Member of PSIP Coalition.

  5. #5
    Senior Member Moyene Corniche's Avatar
    Join Date
    Apr 2014
    Location
    Connecticut
    Posts
    207
    Mentioned
    3 Post(s)
    Tagged
    0 Thread(s)
    A 15 minute stretching session before / after those 50 mile rides...
    Also stretch before and after your commutes. those can be just 5 minutes but they are important...
    Ah.... Voila les Cannon ... !!

  6. #6
    Senior Member
    Join Date
    Jun 2013
    Location
    SW Fl.
    My Bikes
    2 Paramounts, CAAD8, Giant Propel Advanced SL3
    Posts
    1,301
    Mentioned
    4 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by yote223 View Post
    Eat Bananas. Get some potassium back into your body.
    Better than bananas......Top 10 Fruits Highest in Potassium

  7. #7
    Senior Member MinnMan's Avatar
    Join Date
    Aug 2009
    Location
    Minneapolis
    My Bikes
    2011 Felt F3 Ltd, 2010 Trek 2.1, 2009 KHS Flite 220, 1991 Bianchi Osprey
    Posts
    1,648
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I've had that problem, though with my hamstrings. The worst is when I return so tired that I just have to take an afternoon nap. On waking up and moving my leg, I can get excruciating cramps. So Machka is right - don't lie motionless for a long time, move around. And make sure to stay hydrated and on top of the electrolytes during the ride. Endurolytes help me a lot.

  8. #8
    Senior Member Moyene Corniche's Avatar
    Join Date
    Apr 2014
    Location
    Connecticut
    Posts
    207
    Mentioned
    3 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by MinnMan View Post
    I've had that problem, though with my hamstrings. The worst is when I return so tired that I just have to take an afternoon nap. On waking up and moving my leg, I can get excruciating cramps. So Machka is right - don't lie motionless for a long time, move around. And make sure to stay hydrated and on top of the electrolytes during the ride. Endurolytes help me a lot.
    Hmmm... (1st) Are you implementing a warmup time period when you ride ? (2) Are you equally implementing a cool down period at the end of your ride ??
    Not including either results in over stressing your muscles before they have a chance to warm up and the latter means that you are not eliminating lactic acid upon completion of your rides...
    For example if your ride is 2 hours long, then 15 minutes warm up and 15 minute cool down period should be part of each and every ride...

    Additionally what is your hydration level off the bike... If you don't drink water all day then you are dehydrated. You cannot make up for it on the bike... Alcoholic intake is also a dehydrating factor as well as caffeine intake...

    It also sounds like you are practicing Hammer-Fests each time you ride. That is not training for fitness but rather overtraining for deficit...
    Work wise do you sit at a desk all day ?? If Yes than right there since you commute to work, by sitting you are restricting / constricting blood flow at the most critical time when your muscles are attempting to replenish themselves...

    It also sounds like you ride too much, not enough rest period, not enough Piano riding....
    Once overtrained, which sounds like your predicament, your muscles do not have a chance to recoup and thus being in a constant state of depletion, they fail and lock up, which is what cramping is about....
    Ah.... Voila les Cannon ... !!

  9. #9
    Senior Member MinnMan's Avatar
    Join Date
    Aug 2009
    Location
    Minneapolis
    My Bikes
    2011 Felt F3 Ltd, 2010 Trek 2.1, 2009 KHS Flite 220, 1991 Bianchi Osprey
    Posts
    1,648
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Moyene Corniche View Post
    Hmmm... (1st) Are you implementing a warmup time period when you ride ? (2) Are you equally implementing a cool down period at the end of your ride ??
    Not including either results in over stressing your muscles before they have a chance to warm up and the latter means that you are not eliminating lactic acid upon completion of your rides...
    For example if your ride is 2 hours long, then 15 minutes warm up and 15 minute cool down period should be part of each and every ride...

    Additionally what is your hydration level off the bike... If you don't drink water all day then you are dehydrated. You cannot make up for it on the bike... Alcoholic intake is also a dehydrating factor as well as caffeine intake...

    It also sounds like you are practicing Hammer-Fests each time you ride. That is not training for fitness but rather overtraining for deficit...
    Work wise do you sit at a desk all day ?? If Yes than right there since you commute to work, by sitting you are restricting / constricting blood flow at the most critical time when your muscles are attempting to replenish themselves...

    It also sounds like you ride too much, not enough rest period, not enough Piano riding....
    Once overtrained, which sounds like your predicament, your muscles do not have a chance to recoup and thus being in a constant state of depletion, they fail and lock up, which is what cramping is about....
    Well, thanks for the advice that I didn't ask for. You've read a great deal into my post that I didn't say, and ignored some of the things I did say. I'd be more interested in your advice if I was looking for some and if you displayed some better reading comprehension skills.

  10. #10
    Senior Member MinnMan's Avatar
    Join Date
    Aug 2009
    Location
    Minneapolis
    My Bikes
    2011 Felt F3 Ltd, 2010 Trek 2.1, 2009 KHS Flite 220, 1991 Bianchi Osprey
    Posts
    1,648
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Well, it occurs to me that Moyenne Corniche did not intend to hit "Reply with Quote" and was giving advice to the OP, rather than to me. That might explain the seeming inferential leaps in the post.

  11. #11
    Senior Member Moyene Corniche's Avatar
    Join Date
    Apr 2014
    Location
    Connecticut
    Posts
    207
    Mentioned
    3 Post(s)
    Tagged
    0 Thread(s)
    Yes i was .... Sorry for the mis repost/quote .... Not sure what I did other than not double-check where and when i was posting...
    Ah.... Voila les Cannon ... !!

  12. #12
    Senior Member
    Join Date
    May 2010
    Location
    Bristol, R. I.
    My Bikes
    Specialized Secteur, old Peugeot
    Posts
    1,599
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    I used to get cramping in the right calve during a ride and sometimes on the inner thigh well after a ride. With time and many more miles and increased fitness, that cramping has stopped. There are other reasons for cramping but physical efforts beyond our limits a common cause. Try all the supplements mentioned above anyway and keep on riding and in time those cramps are likely to vanish. Be aware that anytime your effort or distance increased well out of your norm, those cramps can return.

  13. #13
    Senior Member hermanchauw's Avatar
    Join Date
    May 2014
    Location
    Singapore
    My Bikes
    GT Zone, 90's Diamondback model unknown
    Posts
    105
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Restore water and electrolytes.

    If the same muscles are cramping all the time. Maybe they are tight. Roll/massage deep, stretch, mobility. Cool down thoroughly.

  14. #14
    Junior Member BK128's Avatar
    Join Date
    Apr 2014
    Location
    Flagstaff, AZ
    Posts
    12
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I used to have severe cramps, but drinking some electrolyte mixes throughout the day and on long rides has made all the difference.

    Check out Skratch Labs or Osmo Nutrition (no affiliation).

    Skratch Labs | Natural Hydration and Nutrition
    Osmo Nutrition

    Rides longer than 90 minutes, I try to drink about a bottle an hour on the bike, along with a bottle pre/post, especially if it's hot out. Non-riding days, I try to drink a bottle a day to keep my electrolyte stores topped up.

    Here's also a link to make your own: Make Your Own Sports Drinks - Hydration and Electrolyte Information | lovingthebike.com

  15. #15
    Senior Member
    Join Date
    Dec 2010
    Location
    Above ground, Walnut Creek, Ca
    My Bikes
    7 single speed road
    Posts
    4,436
    Mentioned
    5 Post(s)
    Tagged
    0 Thread(s)
    had the same thing under the same circumstances. the episodes very painful, but fortunately short-lived. they have happened less often as time goes by. but i can still bring them on by an intense hours long effort. oddly enough i had no problems on a singlespeed loaded tour that involved back to back centuries. maybe it was that i was in and out of the saddle for 8-10 hours each day. IDK. i can say that the cramps caused enough muscle damage to feel it a little even after a couple of days.

  16. #16
    Senior Member
    Join Date
    Dec 2010
    Location
    northern Deep South
    My Bikes
    Fuji Touring, Novara Randonee
    Posts
    1,912
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by OldTryGuy View Post
    Better than bananas......Top 10 Fruits Highest in Potassium
    I usually suspect poor hydration whenever I hear of cramping. Based on that, it might be a good idea to skip all the dried fruits in the top spots of that list.

  17. #17
    Senior Member
    Join Date
    Apr 2007
    Location
    Tulsa OK
    Posts
    1,361
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Potassium never helped me. Magnesium did though. Also rest.

  18. #18
    Senior Member
    Join Date
    Sep 2012
    Location
    Brooklyn, NY
    My Bikes
    2012 Cannondale CAAD 10, 1986 Nishiki Olympic 12
    Posts
    126
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Hot Epsom Salt bath makes tight, crampy legs feel loosey-goosey
    “What does not destroy me, makes me strong. [Or, What doesn't kill you makes you stronger.].”

  19. #19
    Senior Member rumrunn6's Avatar
    Join Date
    Jul 2008
    Location
    25 miles northwest of Boston
    My Bikes
    Bottecchia Sprint
    Posts
    12,476
    Mentioned
    5 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Whizzer283 View Post
    Hot Epsom Salt bath makes tight, crampy legs feel loosey-goosey
    +1
    cycling is like baseball ~ it doesn't take much to make it interesting

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •