Causes of cramps and preventive solutions

Many riders have encountered cramps while riding. The muscles known as cramps are known as muscle cramps. It refers to sudden and involuntary muscular contraction. This can cause muscle stiffness and pain. For cyclists, cramps are Usually occurs in the legs, hands, back and neck, sad reminder of Aru by the fans joked mouth cramps. In a fierce competition, once you have cramps, it is difficult for you to recover in a short period of time, and your exercise status will be greatly reduced. The actual mechanism of cramping is currently inconclusive, but we know that under certain conditions, cramps do occur more easily.

Fatigue and overload

The cycle of muscle contraction and relaxation is the basis of our movement. When our body is extremely tired and muscles are working beyond the limit of the body, cramps tend to suddenly occur and become the last straw to crushed the camel. Take cycling as an example. If you haven't trained for a long time, suddenly one day you will participate in a high-intensity competition. You may well be cramped because of the intensity of exercise that has exceeded the limits of your muscles. In part, the reason is that during high-intensity exercise, five slags like Xiao Bian are quickly forced into the lactic acid zone. As a strong organic acid, lactic acid dissociates to produce hydrogen ions, causing intramuscular pH. The value drops. The accumulation of hydrogen ions interferes with the binding of calcium ions to troponin, which interferes with muscle contraction and relaxation, leading to muscle cramps.

Water and electrolytes

The body is also prone to cramps when it is dehydrated. Water is the body's transportation tool. The excitability of human nerves is closely related to the balance of water and electrolytes in the body. Electrolytes play a key role in muscle signal transmission. When a rider rides in high-intensity water and electrolytes in the body. A lot of loss, thus affecting the transmission of muscle nerve signals, resulting in sustained muscle spasms during or after exercise. In addition, dehydration can also make your fatigue worse, especially when you are so nervous in the game that you forget to make up for the water. When you reach the end of the game or sprint, tired muscles will give you a lesson.

Damage and cycling settings

If you cramp frequently, you need to consider whether the body has potential damage. For example, ankle joint strain will limit the range of motion of the joints, make your legs easier to cramp, back injury can also lead to leg cramps, if you have a similar situation, it is recommended to go to a regular hospital for inspection, do not feel lucky.

Inappropriate cycling settings and riding postures are also incentives for cramps. For example, when the seat cushion is too low (or too high), the muscles and joints cannot be stretched (or over-stretched) when stepping on, and the leg's blood circulation is limited. This can easily lead to cramps. The angular position of the cleat is irrational. It can also cause cramps. Therefore, finding an experienced fitter to help him with his pulse can also help prevent and ease the cramps.

Now that you know the factors that may cause cramps, let us learn how to prevent cramps and what to do if cramps occur.

No one wants to get cramped before the end of the five hundred meters. If unfortunately, even if you insist on holding your teeth, trampling on strength and rhythm will still be affected, so prevention is the key.

Make preparations, remember to warm up before you set off, do a stretching exercise, and let your body muscles stretch. Some functional leg warmers and functional socks also promote prevention of cramps.

Timely replenishment of water and electrolytes, there are many good sports drinks, tablets, powders on the market are worth trying, a reasonable mix of isotonic sports drinks contains carbohydrates and electrolytes, easy to absorb, can help maintain fluid balance, exercise if you Feeling thirsty, at this time you are already in a dehydrated state, it is recommended that a reasonable amount of water should be a small number of times, of course, this is also related to the rhythm of the game, race experienced riders will seize the right timing replenishment, and rookie riders There was also a high level of tension during the game. There were also examples of people who did not dare to reach for the kettle.

Appropriate intake of energy, proper intake of energy can keep the muscles running well, but also contribute to the recovery after exercise, there should be a US riding Tesco energy plastic ad (click to open). Exercise experts recommend taking 30-60 grams of carbohydrates per hour during exercise, and the overall sweat rate, weather conditions, exercise intensity, and dress, and other factors, the body will lose 500-1000ml of body fluids per hour, maybe we can not do Scientific training like professional athletes, but also should pay attention to understand their own physical condition, these details are often the key to winning the game.

Without training, it is also a good idea to give you a small motorized electric motor. You will continue to train for a long time to adapt your body function to your exercise needs as much as possible. This will help prevent muscle spasm caused by muscle overload.

Experienced fitters and sports physiotherapists are worth having. If you cramp more easily than others, consider whether there is a physical injury or a cyclist's posture. Compared to your expensive sci-fi smart bikes and the health of decades later, spending money on “software” is definitely worth the money.

Handle cramps

If all you can do is done, but accidentally, the following tips may help you.

When you feel muscles start to appear abnormal, soreness becomes stiff and a little out of control. This is a precursor to muscle cramps. If you do not control it at this time, severe pains that follow will cause you to collapse. Adjust the ratio of the teeth lighter, reduce the muscle load, and change the riding posture. For example, try to switch from sitting to standing (not to force you to shake the car), and move back and forth on the cushion to find a posture that makes the muscles feel relaxed. If you are confident in your car control technology, you can do a dynamic stretching action on the car, but also help to relax the muscles, provided that the safety!

If you feel like you need to stop, remember not to sit on the ground with your ass. This lazy practice will actually make your muscles tighten even more. Try to stretch in place, walk around for a while, and slowly drink some electrolyte drinks. The symptoms of cramps will gradually ease.

If you have cramps while riding with a group of friends, do not hinder the concealment of your face. Handle the problem in time to minimize the pain. The real good friend will stop and wait for you. Ride, the guy who abandoned his teammates at the moment, let them go.