This past month was one of the most difficult and frustrating since I became a cyclist.  Being an athlete we are so in tune with our body and always doing what we can to become fitter, faster, stronger and improve overall, but when things don’t go right it can be a difficult road.

Leg cramps are one of the worst and most debilitating pains/injuries for a cyclist as there is no real immediate cure or relief.  Especially if the cramps are linked to something other then hydration, there is not much to do but wait it out and possibly massage it to release.   If you have ever gone through a leg cramp or charley horse, you know what I’m talking about… not much to do but gut it out and wait for it to pass.  Now, imagine that pain, for 5 days.  Walking, sitting, even just bending your legs causing a quad to cramp up with blinding pain.  Here is the story…

After racing in California and returning to Tucson from Redlands I tried my best to rest over the couple days I had at home.  But unfortunately it wasn’t enough to detract from the course my body was set on towards injury.  It progressed fast from a cramp while riding into the next day driving and walking.  So I was obviously freaking out since I was I traveling to Kansas City for a family event and then Arkansas for a race.  Having pain and injury is uncomfortable for any athlete, but manageable when you know the cause or why it is occurring.

For a week I went through the constant muscle cramping from activities as simple as walking too fast or bending my legs in the wrong position.  My family was very understanding and considerate of what I was going through.  They got me to a massage therapist to try and relieve it, but it was no help.  My plan had been to train a bit in Arkansas before Joe Martin Stage Race, but that didn’t happen.  Once there though, cramps gradually went away as I rested, and spent a lot of time massaging my back and in the hot tub.  As the second week went on I was able to go for walks and then eventually riding easy again.

This period of 2 weeks where I didn’t ride and had to focus on every move I made, literally, was a lesson in patience and trying to figure out the root of a problem that I knew I could not rush.  Initially, I thought like most that it was an electrolyte imbalance, dehydration and fatigue.  I drank an incredible amount of water, magnesium, salt tabs and massage, but nothing helped.

I spoke often with my nutrition/supplement sponsor, Dr. Hank Liers of Integrated Health Distribution, and he advised me through the whole process about cramps.  I knew electrolytes are a big component to muscle response and cramping, but where the body reaches an initial and major deficit is with Magnesium.  Loosing a lot through sweat, but is more difficult to manage and needs to be supplemented in our diet.  But like so many things in sports and with our bodies, there is a critical balance of physical wellness that includes nutrition, muscular, nervous, skeletal and so much more.

So after seeing a myo facial massage therapist and doing my own body work, I realized it was rooted from by back and nerves that run from the lower back to the quads.  In Arkansas, the best solution was rest, back massage, hot tub, and stretching once I felt comfortable with the motions and the cramps were gradually stopping.  Every day it was a matter of testing myself and listening to signals.  Whether just standing up from a chair to how my muscles reacted when walking down a hill I had to pay attention.

At the worst: I would get up in the morning and cramps would start immediately just from walking to the bathroom, I had to sit on the floor or with my legs on a chair to keep them straight, and walking was brutally slow and usually resulted in a long sit on the floor wherever that might be.

Progress:  I was able to walk a little more every day with cramps decreasing in intensity, then I could sit with my legs bent for longer periods of time.  It was most interesting that walking downhill was the hardest/last thing to come around.

Result:  Once I got back to Tucson, AZ, I went to a myo-facial and cycling massage therapist that said I was incredibly out of balance.  My right side back and psoas was bunched and tight, and the muscles on my left leg were also tighter.  Because of fatigue and tightness of my back it was putting pressure on the nerves and causing cramping.

I also went to another athletic massage specialist that Dr. Hank knows.  He was the massage therapist for the Olympic team in Calgary and really knew his stuff.  I had never been to a chiropractor, but as one of his many skills he cracked and twisted me in ways I never knew I could go.

Cause: I think the major cause for this imbalance, tightness and pinching was a link of events.  A couple weeks before Redlands I had a minor crash while motor pacing where I landed on my left side, then racing hard, sitting in the car for 7hrs traveling after, then little rest and no massage/treatment resulted in my back muscles/vertebra putting pressure and pinching the nerves that run down to my quads.

Diagnosis/Rehab:  Lots of stretching, swimming, and massage (mostly for my back).  I also have been doing exercises for my back to help the curve in my spine to reduce pressure and flexibility as well.

Advice:  For a cyclist, stretching is incredibly important for your back.  Putting the pressure and stress on our backs being in that bent over position can cause problems and unexpected injuries.  Swimming, it helps stretch and relieve pressure on the spine and vertebra.  Getting massage is so common and recommended among cyclists, but if you’re not able to go to someone, there are a lot of “self help” solutions.  Foam rolling, softballs, rolling sticks, and other gadgets can help alleviate pain or soreness and increase recovery.

Digging Deeper:  When something comes up, consider the root of where it could be coming from.  Whether it’s linked to somewhere else in your body or to something in the past that could be resurfacing.  Our bodies are an intricate system; one imbalance internally can cause many other things to go wrong.

Conclusion: So after this month of intense physical and mental experience I look forward with a new appreciation for taking care of the little things and making sure I take the time to let my body rest and get the off-the-bike attention it deserves.