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Recently Ive got cramp a couple of times riding, nothing particularly changed in my riding, same bike, frequency, routes, shoes, pedals etc. no diet changes, reasonable hydrated
Seems to come on over rough ground but once started its difficult to shift properly. i initially put it down to my shoes being too tight
but it seems to be happening more and more.
do i need to stretch, mtfu, drink sports drinks, let some air out of my rear tyre or something else?
I hurt my foot running in cleats on tarmac (flat tire, out of tubes, in coming nasty weather and three miles to the car) nothing serious but painfully bruised for a few days.
I've had similar cramp issues since and found the only thing that solved it was flats as the bigger platforms supported my feet better so now I'm running mallets instead and the issue has gone.
Just me and my experience mind.
cleat/foot position. Small change (thinner socks) can be enough.
found shoes not tight enough did it for me .... using my toes to try
and "hold on" to the insole !!!
I find I 'clench' my toes if I'm not careful, too.
Do some conscious toe-waggling when you get the chance out on a ride.
I found with new shoes that having my cleats about 10mm further forward than i thought went from crampy hell to totally fine.
I suffered with this a couple of years back (only in my right foot) and mostly during long (1,500 metre) descents where I was out of the saddle for the majority of the time.
I initially thought it was due to dehydration, as it seemed to occur whenever I rode in warmer than usual conditions (in Greece), but I think that was because it's the only place I ride with continuous descents that long.
I ended up moving my cleats back about 10mm and, touch wood, haven't had a problem since.
using my toes to try and "hold on" to the insole !!!
I find I 'clench' my toes if I'm not careful, too.
I do the same, glad to know I'm not the only one. Breaking myself of the habit is proving to be really difficult though.
I had put it down to riding in trainers too much (mostly from heading to work and not taking a second pair of shoes) so I got myself some proper cycling shoes but I still do it!
ok, interesting, i do feel that the insole of my shoes is slipped back a little so perhaps i am unconsciously 'holding on to it'
if my socks are thinner, its only due to what the tumble dryer has removed as lint
think i will go against what i feel and tighten the straps - see how that goes before i move the cleats
regardless, i spent last night stretching, my calves are tight as are my hamstrings...... maybe its just that.
I get foot cramps too and have been thinking about getting the SPD's with the cage around them, does anyone run those and found them better?