Question for "older" cyclists
 

I'm almost 63 years old and for some reason during the past several months I've been getting severe leg cramps at night when I ride to work, then work at the bike shop all day, then ride home. All day means 9:40 AM until 6:45 PM. I get home around 7:40 PM. I take a quick shower and am ready to relax around 7:55 PM. On the days I work half day I get home around 3:30-4:00 PM and don't get cramps.
The time period between 7:55 and 10:00 PM gives me ~2 hours (some nights even less) to get my legs out of the "exercise mode" and into the "relaxed mode". Apparently not enough time. :o
I drink plenty of water at work and on the ride home. I drink Gatorade, eat fruit, and take a potassium supplement when I get home. I also spend a few minutes stretching.
FYI: On the weekends when I ride 25-40 miles I don't have problems with cramps.

My wife has to get up at 6:00 AM (her job starts at 7:00 AM) and I get up to pack her lunch and fix breakfast. We go to bed around 10:00 PM because we have to get up so early.


I've gotten to the point where I don't ride to work on the days I know I'll be working all day because of the fear of being jolted awake around midnight with severe cramps - usually along the inside of my thighs and back of thighs.

I suspect the problem may have something to do with standing all day working on bikes. :(


Do any of you "older" cyclists who walk or stand a lot during the day have similar problem with cramps at night? If so, how have you resolved the problem?

Do you take a multivitamin as well?

I take vitamins A, B5, B12, C, and E, minerals (long list), and herbal supplements in the morning and another B12 at night. My doctor says I'm deficient in B12 and it's either take the pills or get a B12 injection every month. :eek:

You have a few years on me but I also cramp up in the middle of the night. What seems to help but not prevent my leg cramps is a lot of stretching throughout the day. I notice when I do basic stretches a few times during the day I am able to get through the night far more often than when I do not stretch.

Do you take medicine for high cholesterol and/or high blood pressure? Some of them are known to cause leg cramps. If you do, look up the side effects on the manufacturer's web site.

Az

Do you stretch at all? I find that stretching helps greatly with my overall comfort on the bike and in general. It just feels so good after you get your muscles all warmed up to stretch.

I just turned 40 this year though.

On rare occasion I get a cramp at night. Oddly, its usually a sign that I'm not riding enough. I would guess that its the being on your feet all day rather than the commuting that is giving you the pain.

Do you have anti-fatigue mats at work? Whenever I spend to much time on my feet on hard surfaces I feel it big time. I put nice rubber anti-fatigue mats in my garage and problem has gone away.

Have you considered bike commuting without going into an "exercise mode"? My cramp free experience/routine (commuting 24miles RT/day) at 60 is to never stretch and never bicycle at a rate that causes me to breath hard. Maybe you should consider a less strenuous pace.

i would also suggest looking at your frame fit. since you work at a bike shop i bet your fit is probably fine, but i've had bad cramps after doing a long stint on a too small bike.

You mention a few minutes of stretching, I would do a few minutes before and after each ride (or any other exercise like yardwork), and find more time for more stretching too.

No meds for cholesterol or blood pressure or anything else. I just had my annual physical in August and my doctor says everything is fine, as usual.

The bike fits fine. I've been riding it for over 2.5 years.

The mats are padded but I'm not sure if they're anti-fatigue.

Thanks everyone. I'll try more stretching. Maybe it will help.

Might sound strange but a 48 I gt them whenever I abuse the soles of my feet
during the day. Forget my insoles, Stand off the pad and on the cement for too
long...Pedal in crappy shoes, etc...Could something like this be an issue outside
of supplements and the usual stuff ???

I'm 72, I Ride Every Day And Since Having A Kidney Transplant In 2000 I've Had Occasional Severe Leg Cramps. A Treatment That Was Used When On Dialysis Was Dill Pickles- The Saltier The Better- They Still Work For Me Every Time. If Awakened With Leg Cramps I Take One Right Away And Very Quickly The Cramp Is Gone. Regular V-8 Juice Also Works. If Your Medical Condition Can Tolerate The Sodium It's Worth A Try.

Try eating bananas. I get charley horses at night sometimes, but if I eat a few bananas a week, they don't seem to bother me. I think it's the potassium.

Has anything changed recently? Dietary, amount of exercise, even alcohol intake? It seems that a sudden onset of leg cramps without any change in your routine is unusual. Are you putting longer hours in at the bike shop than usual? The kind of shoes you wear during the day and the kind of pad you stand on can make a huge difference. If you're working as a mechanic and at a bench it's sometimes useful to have a stool available to sit on for a variety of positions so that you're not standing all day.

Try a magnesium supplement. I have heard a magnesium deficiency can cause cramps.

I cramp in the middle of the night and I'm 14 years old. It sucks.
Yeah. Streching helps a lot.

I am only 42, but I have severe flat feet.
If I forget my orthodics or if my shoes are worn out, I get severe leg cramps also.
If the sole of your shoes have a severe wear pattern and you work on your feet, (as I do on occasion) my legs can cramp up pretty bad.

I'm 44, but I get those leg cramps off and on and have been for years. The thing that works for me is a glass of water with a couple of teaspoons of salt in it. Tastes horrible, but does the trick. I don't know how your health is but us commuter types and pretty much anyone who works their person all day usually don't get enough salt. Even if you drink Gatorade you may need a little more.sodium. Anyway if worse comes to worse, try it once or twice, bet it does the job.

try some tonic water with quinnine,
may help reduce the cramps?

Good question, I have the same problem and am pushing 62. All day on concrete and a 16 mile commute.

I'll start messing with the electrolytes and let you know. Next month I have my semi-annual check-up with my doctor who is also a sports medicine specialist. I'll ask him. If the answer is of any use I'll bump this thread.

A couple of possible solutions
 

Calcium and Magnesium supplements work to help muscle cramps. The calcium is used by the body to contract a muscle and the magnesium is used to relax the muscle.

I've had back injuries throughout my life. If my back goes out of alignment some muscles contract to compensate for the imbalance. This causes some pain. In order to relax those muscles enough to allow the spine to realign I take more calcium and magnesium capsules than normal.

A great supplement is called C a l m a x (I had to stretch it out because for some reason the system turns it into C*****). There are several versions. It comes as powder in a can. It is mixed with hot water. Drink it and your body will INSTANTLY relax. Don't take too much at first or you will be sitting on the toilet for a while.

C a l m a x uses calcium carbonate. My body prefers calcium citrate, so I use Twinlabs capsules. They don't work as fast as the liquid but they work better for me.

Salt is very important to keep your body hydrated. People with high blood pressure can lower their blood pressure by taking in MORE salt and drinking more water. They tend to be dehydrated which makes their blood thicker, which raises the pressure. Sea salt is better due to more minerals in it. Dehydration can cause muscle cramps, joint pain, and even head aches.

In the book "The Water Cure" a doctor offers $10,000 to anyone with asthma who doesn't get rid of it within a month of following his re-hydration program. So far nobody has been able to claim that prize. It is still offered today.

Make sure you are getting enough calcium, easily absorbed calcium. You could try sucking on a calcium carbonate antacid while riding and see if that helps.

Leg cramps: the gout