How can I prevent cramping in my toes, feet and ankles?
Question: As a cyclist, I’m used to having muscle cramps in my legs from time to time, especially after I’ve really pushed myself on the bike. But sometimes, after rides where my legs have been just fine, the muscles in my toes and/or feet and/or ankles will cramp up. What’s going on, and how can I prevent this? (P.S. I wear mountain bike shoes without cleats, and I use flat pedals.) —Lenny S.
RBR’S STAN PURDUM REPLIES: Since you don’t wear cleated shoes and you do use flat pedals, that rules out one possible cause of the feet and ankle cramps: cleats that are too far forward, which can cause excessive foot engagement, leading to cramps. What isn’t ruled out, however, is the fit of the shoes you are wearing. Most mountain bike shoes provide at least a rigid midsole to prevent excessive flexing of your feet and distribute pressure on the pedals, but if the shoes are too loose, your feet will slop around anyway. One summer day, I took a short bike ride wearing only regular sandals, which allowed plenty of room for my feet to move. Within only a couple of miles, my feet started cramping — enough so that I cut the ride short.
But even if your shoes fit okay, the muscles in your feet and ankles are smaller than those in your calves, shins and thighs, meaning that the vigor of longer rides which your legs can handle just fine, may be overworking the smaller muscles in your lowest extremities. One solution may be to do some exercises to strengthen your toes, feet and ankles, such as these or these.
Another thing to consider is whether you are staying hydrated enough while riding. It’s possible that because your legs aren’t cramping, you aren’t attentive enough to how much fluid you are ingesting and thus are shortchanging your smaller muscles. Here is some more info about cramping in general.
Readers, what’s your experience with cramps in your toes, feet and ankles? What solutions have you found?
Stan Purdum has ridden several long-distance bike trips, including an across-America ride recounted in his book Roll Around Heaven All Day, and a trek on U.S. 62, from Niagara Falls, New York, to El Paso, Texas, the subject of his book Playing in Traffic. Stan, a freelance writer and editor, lives in Ohio. See more at www.StanPurdum.com.
Add fluids, salt, and Amp Human lotion., Electrolyte deficiency may be the problem, especially if taking in too much fluids.
I suffered from the same thing for years. Early on, my PCP and I concluded that the cause was most probably sciatica related, a common malady in aging individuals, and not at all uncommon in somewhat over-the-hill cycling junkies. However, after a cycling incident where both my legs, from the lower calf to the ankle, painfully cramped to the point where they would not allow leg movement did I challenge the sciatica diagnosis. After undergoing ultrasound tests it was discovered that all that pain over the years was a result of PAD, Peripheral Artery Disease. I recommend consultation with your doctor to fully assess your pain to rule out this very significant condition.
Good advice. Thanks.
Try LMNT electrolyte supplement. I have the same issue with cramping. Dissolve 1/2 packet (about 1/2 teaspoon) in 8-10 oz of water. Should do the trick!
500mg magnesium oxide. I get severe cramps in my feet but not legs at night after a hard workout or exhausting yard work. This does the trick, otherwise standing and walking around til it kicks in.
Do you have a tendency to try to curl your toes when you ride? I find myself doing that periodically when pedaling hard, and have to make an effort just relax my toes and pedal with the balls of my feet.