A. This is always an interesting topic for me to research because, although there are a few things that, by themselves, are related to cramping (ie: dehydration, kidney stress/failure), many experts have no way to pin-point ONE causal factor when an individual complains of muscle cramping because there are so many things that can be causing the cramps. Thus, remedies for prevention are often aimed at doing several things at once to (hopefully) combat the problem. Good luck! ;)
Mineral depletion as well as electrolyte depletion is something to be considered. Sodium depletion , Low blood calcium, and magnesium are suspect more than low potassium since, low potassium occasionally causes muscle cramps but is more commonly associated with muscle weakness or fatigue. "Low blood levels of either calcium or magnesium directly increase the excitability of both the nerve endings and the muscles they stimulate" (AAOS). Cramps are seen in any circumstance that decreases the availability of calcium or magnesium in body fluids, such as from diuretics, hyperventilation (overbreathing), excessive vomiting, inadequate calcium and/or magnesium in the diet, inadequate calcium absorption due to vitamin D deficiency, poor function of the parathyroid gland (a tiny gland in the neck that regulates calcium balance), and other conditions.
Also, some prescription medications can exacerbate muscle cramping both with or without exercise. If you are taking any Rx meds, consult your medical provider immediately.
Arteriosclerosis, which is basically inadequate blood supply to the extremities can also occur during bouts of strenuous exercise. Adequate hydration and a decent warm-up prior to exercising can increase circulation. If you can manage, do your own warm-up prior to the cycling class warm-up and incorporate some deep tissue massage on your lower legs. Try changing up your breathing techniques (stay away from quick shallow breaths) in order to prevent lowered blood oxygen levels, a build-up of C02 in your blood and lactic acid in your muscles. Contrary to popular thought, lactic acid is not considered by some biochemists to be a PRIMARY factor in cramping, instead it is considered a secondary factor as high levels of lactic acid effect metabolic functioning--especially the depletion of ATP which can extend the contraction of the muscle and effect depletion of essential minerals, like calcium.
According to the American Academy of Orthopaedic Surgeons, one of the side-effects of long-term creatine supplementation can be muscle cramping. Also, under using one part of the leg muscle while over-exerting another is common in exercises where 'toe pointing' is involved and the foot is not flexed to allow contraction of the calf muscle, gastrocnemius. Perhaps, throughout your cycling class, you could try to reposition your feet on the pedals to prevent over-pointing your toes--when I was in gymnastics, we would regularly take 'flex breaks' to flex our feet because we pointed so much. Finally, there is some research (though, nothing to prove) that suggests that frequent wearing of high heels can shorten muscle fibers in the calf and contribute to problems/soreness during flexed feet activities such as regular, flat-footed walking.
Remember:
Heat: tense/tight muscles.
Cold: tender/sore muscles.
Sources:
http://orthoinfo.aaos.org/
http://www.mayoclinic.com/
http://www.nlm.nih.gov/med
http://www.military.com/mi
http://www.eatmoveimprove.
http://www.ncbi.nlm.nih.go
Mineral depletion as well as electrolyte depletion is something to be considered. Sodium depletion , Low blood calcium, and magnesium are suspect more than low potassium since, low potassium occasionally causes muscle cramps but is more commonly associated with muscle weakness or fatigue. "Low blood levels of either calcium or magnesium directly increase the excitability of both the nerve endings and the muscles they stimulate" (AAOS). Cramps are seen in any circumstance that decreases the availability of calcium or magnesium in body fluids, such as from diuretics, hyperventilation (overbreathing), excessive vomiting, inadequate calcium and/or magnesium in the diet, inadequate calcium absorption due to vitamin D deficiency, poor function of the parathyroid gland (a tiny gland in the neck that regulates calcium balance), and other conditions.
Also, some prescription medications can exacerbate muscle cramping both with or without exercise. If you are taking any Rx meds, consult your medical provider immediately.
Arteriosclerosis, which is basically inadequate blood supply to the extremities can also occur during bouts of strenuous exercise. Adequate hydration and a decent warm-up prior to exercising can increase circulation. If you can manage, do your own warm-up prior to the cycling class warm-up and incorporate some deep tissue massage on your lower legs. Try changing up your breathing techniques (stay away from quick shallow breaths) in order to prevent lowered blood oxygen levels, a build-up of C02 in your blood and lactic acid in your muscles. Contrary to popular thought, lactic acid is not considered by some biochemists to be a PRIMARY factor in cramping, instead it is considered a secondary factor as high levels of lactic acid effect metabolic functioning--especially the depletion of ATP which can extend the contraction of the muscle and effect depletion of essential minerals, like calcium.
According to the American Academy of Orthopaedic Surgeons, one of the side-effects of long-term creatine supplementation can be muscle cramping. Also, under using one part of the leg muscle while over-exerting another is common in exercises where 'toe pointing' is involved and the foot is not flexed to allow contraction of the calf muscle, gastrocnemius. Perhaps, throughout your cycling class, you could try to reposition your feet on the pedals to prevent over-pointing your toes--when I was in gymnastics, we would regularly take 'flex breaks' to flex our feet because we pointed so much. Finally, there is some research (though, nothing to prove) that suggests that frequent wearing of high heels can shorten muscle fibers in the calf and contribute to problems/soreness during flexed feet activities such as regular, flat-footed walking.
Remember:
Heat: tense/tight muscles.
Cold: tender/sore muscles.
Sources:
http://orthoinfo.aaos.org/
http://www.mayoclinic.com/
http://www.nlm.nih.gov/med
http://www.military.com/mi
http://www.eatmoveimprove.
http://www.ncbi.nlm.nih.go
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