PTW

Ever since i've ridden a bike i've suffered with cramps, mostly in the back of the legs, lower and upper, when i get it in my biceps femoris (back of the upper leg) it aches for days, latley i've been getting it in the adductor, that coupled with a bad back is really putting me off getting on the bike, so guys, apart from being an old tired bu66er, any recomendations? noddy

I only get cramp in my calf (mooooo) but Indian Tonic Water works for me.

Being fully hydrated should come first though I guess.

But, don't forget folks,other tonic waters are also available! Got to agree there young Alf , "Hydrate or die",strong words but true also potassium defecit can cause cramps.

Suffered cramp big style in my last race in Malvern Hills. (sept 06).
Since done a bit of research and now drop a Nuun tablet into all my water/ energy bottles when cycling. Keeps me well topped up on salts etc.
read all about them........................
http://www.nuun.com/

A nuun tablet? That's a nasty haabit.

What are leg cramps?
Leg cramps are painful contractions of the muscle that happen involuntarily (i.e. without the athlete intending then to happen). Leg cramps affect most people training hard, particularly running at some point and a common site for leg cramps is the calf muscles.
Although the exact cause of leg cramps has not yet been successfully determined there are thought to be a number of possible causes including:
Dehydration (not taking on enough water, especially in hot conditions).
Low potassium or sodium (salt) levels.
Low carbohydrate levels.
Very tight muscles.


A bout of severe leg cramp may cause damage to the muscle. Fibres of the muscle may be torn due to the shear strength of the muscle contraction. If this happens the muscle will be painful for some time afterwards. It is essential the a full rehabilitation programme with sports massage treatment is undertaken to restore the muscle to it's original condition. The injury can be treated in the same way as a muscle strain.
What can the athlete do?
If you are suffering from a bout of cramp, stretch the muscles involved. Hold the stretch for as long as is necessary.
Gentle massage of the muscles may also help relieve the symptoms by encouraging blood flow.
There is a theory that states if you pinch your top lip then a nervous reaction causes the cramp to go - worth a try.
See a sports injury professional who can advise on rehabilitation and preventing future bouts of cramp.
How can sports massage benefit the rehabilitation of this injury?
Massage can be beneficial in relieving cramp as it happens by stimulating blood flow and helping to stretch the muscle. Massage can also be of benefit in the days and weeks following a bout of cramp as well as in preventing cramp.
When the muscle suffers cramp it goes into spasm. The spasm squeezes the blood out of the muscle like a sponge preventing the muscle from getting its nutrients. In addition, if the spasm is severe then there may be damage to the muscle (a muscle strain).
The benefits of sports massage are to help to release tension in the muscle and stimulate blood flow. It can also help with stretching a muscle, particularly transversely or sideways in a way that normal stretching cannot.
Massage must not be performed during the acute stage of this injury - usually 48 hours after injury. This is because if there is still bleeding then heat and massage will increase bleeding, not stop it.

Jeff - I thought I was going to get cramp yesterday when racing as my hamstrings were tightening towards the end. Thankfully I didn't but if I ever do what should I do and how can I prevent it from happening? Would just drinking enough help?

I'm tempted to give Tim's nuun tablets (pronounced 'noon' I believe) a go. They seem ever so convenient if you're on the go.

Can you buy them locally Tim?

Thanks all, Jeff, i'm working in hot condition most of the time, i think i'm needing to up my fluid intake, i drink loads as it is, but it's probably still not enough, noddy

As a rule young noddy, Ones urine should run clear or at the worste pale yellow any darker and you're already dehydrating,and as for you young Jon,stay away from the drink it might deaden the pain but it was whiskey, fast cars and faster women that done for this young turk! What about these nuun tab's,coz if you can only take them at midday and you're still ridin' at 3:00 will you still be benefitting from them?

jonathan, refering to your problem with your hamstrings, It suggests to me that with all the cycling your doing you need to keep to a daily stretching routine in order to prevent muscle fibres from becoming tight through constant use. regular stretching can prevent an injury to overused muscles such is the nature of what we do. unlike running where you can feel the stretching as you run, cycling is the opposite, so it is vital that you carry out at least a ten minute program every evening, preferably after a bath or shower because the muscles are nice and warm and you minimize the risk of overstretching. I'll sort out a routine for you. I have some sheets available.

thanks a lot Jeff

Jack,
I got together with a few other people an ordered 9 tubes from the
nuun website. It worked out at about

OK Tim you've kept us in suspense for long enough. worked out at about what???

Tired last night I guess

3.45 per tube inc of P&P
4 to 5 fom uk

You couldn't make these up could you? Two gems from our cousins from over the pond;

05-Aug-06 at 05:37 PM:
NAME: WWW Schley
COUNTRY_OF_REMEDY: USA

INGREDIENTS: Potash and more
INSTRUCTIONS: Place a bar of Ivory Soap under the top sheet of your bed at the foot and you will not have leg cramps again. It has the same effect as potassium.

05-Jun-06 at 11:01 PM:
NAME: Shay
EMAIL: siobhan_sadie@yahoo.com
COUNTRY_OF_REMEDY: USA

INGREDIENTS: sewing thread
INSTRUCTIONS: Take regular sewing thread and cut into a length long enough to tie around your ankle, but let it be slightly loose. I'm not sure how it works, but the thread will knot up instead of your muscles.

And another nugget...

Date: Wednesday, August 10, 2005
Time: 10:09 PM EST
Email address: jenny
Country of Remedy: usa
Name of Remedy: leg cramps
Ingredients: shoes
Instructions: My grandmother was told by my great-great grandmother to take your shoes, turn them upside down and place them under your bed (generally with the toes facing out) It seems odd but works...

Last one (before I pee myself)..

Date: Wednesday, September 22, 2004
Time: 6:47 PM EST
Jennifer Lupo
email_address: JWRL911@aol.com
Country of Remedy: USA

Ingredients: Yellow mustard
Instructions: Take 1 to 2 Teaspoons of mustard (like you put on a hot dog) when you have a leg cramp.
I am a nurse and have given this to all of my patients that would try it. I learned this
from a 90 year of man that was my patient, and it works. He had a leg cramp and asked forthe mustard. The next week, I had a patient that was having leg cramps, and I gave it to her. She said that it works in like 10 seconds, and I have given it to other patients.

I can't speak for the american mustard, but the english variety certainly does wot the young lady says.As soon as I applied a teaspoon of mustard to each eye the pain from the leg cramps was totally forgotten.By the way the present Mrs Rattenbury is typing this message ,as the doctor strongly advises I leave the eye patches on for at least 7days.






Don't try this at home kids!

I remember someone telling me about tonic water alf, but it's soda water you need to drink, it contains quinine, which is supposed to relieve the cramp another link .... hope the eyes get better !!
http://www.patient.co.uk/showdoc/23068794/

Most Indian Tonic Water's contain quinine but some 'Happy Shopper' ones don't.

Is anyone in Cardiff this week as I fancy giving Tim's nuun tablets a go....

----- Original Message -----
From: Nick Gracie
To: alf.williamswifi@ntlworld.com
Sent: Monday, March 26, 2007 4:26 PM
Subject: nuun in South Wales


Hi Alf, there is currently only one high street retailer in South Wales - Run & Become in Cardiff - there are a number of online retailers in the UK and you can also buy direct from www.nuun.com.

Many thanks

Nick Gracie

I've just got to get some nuun tablets. I rode my first ever Audax today a 200km called "The Carmarthenshire Snapper" and had cramp after 80km!! At around about the 140km mark I had cramp in places I never knew I had muscles!

http://www.roadbikerider.com/cramps.htm

Worth a look. I've got a 300km next Saturday and I'm crapping myself at the thought of having another day on the bike like today!