I’ve actually posted about this before but asking for anyone that has similar experiences with LIGHT exercise induced cramping after traveling (that seems to be training related however).
Ever since I’ve started training seriously, I’ve had a terrible time with leg cramping after traveling. The typical pattern is:
Big training week leading up to travels
Long travel day to my destination
Next time I attempt exercise, even just an 80 watt spin, skiing, or easy hiking, I get cramps of major muscle groups such as quads, hamstrings, or gluts. Quite painful and debilitating.
It may just happen one day and be gone, or happen 3 days in a row with most exercise, ESPECIALLY light exercise.
This has happened to me before Cape Epic after flying to South Africa, at home after driving all day, in Montana while skiing, and now (currently) in St Lucia.
But also it HASN’T happened plenty of times, and I can’t seem to find a specific factor.
I do get exercise induced cramping during races when pushing too hard in the heat, but as these occur as such low intensities, way below my level of fitness, they seem very different.
I’m a 38 year old female without medical problems. I’m an MD myself and don’t believe that seeing a doctor without some SERIOUS specialization would be of benefit . Most MDs have little training in sports medicine and the medical community can’t explain cramping with our current level of research anyway. I’ve had basic bloodwork done and everything is normal.
Just quite frustrated that I’m probably not going to do the infamous hike (Gros Piton) here in St Lucia because I’ll probably just cramp and have to turn around
So! Does anyone have any personal experience with something similar? If so, have you found any solutions?!?
I assume you’ve ruled out any possibility of DVT. That was my first and only thought
(just putting leg cramps and travel together) and didn’t know if there’s any similarity or correlation, but a search did turn up articles including sections on “What are the differences between DVT and cramping”.
My best guess is dehydration; some of us, myself included, forget that traveling days are (in and of themselves ) a workout. You only need to see Whoop screenshots from professional athletes traveling to Unbound for example; almost always in the red and “all they did was travel”. As such, i tend to avoid coffee/wine on flights and wear compression socks, and drink as much water as possible. I suffer from cramps all the time so maybe i’m more stubborn about staying hydrated than most but i would put this to you as my best guess. Good luck! Enjoy St Lucia!
I would add a good stretching routine especially after long travel days. Sitting for such long periods would probably cause the hips to tighten up quite a bit. Also think the advice above on hydration is good. My body rhythms all seem to get out of sync when I travel, it’s hard to explain but it takes me a good few days to get back to normal.
As a cramper I feel the pain. My cramps are not the next day but happen about 8 hours after a hard workout or race. What helps (sometimes) is, as soon as I can, after the event, I take a couple of magnesium supplements. I try to stay hydrated on flights. I’m the one who is up and down with many trips to the restroom per flight.
Best of luck with figuring it out.
Have you tried some harder efforts? I used to fly quite a bit for work. It always messed with my legs. I can’t recall getting any major cramping that would cause me to stop, but I would often experience a tightness/twinging of the muscles that felt like a pre-curser to major cramps. I had pretty good luck pushing through with some intensity ASAP after the flight, so maybe worth a try if you haven’t tried it yet.
I would take this as an indicator that sitting in one spot for long periods of time (especially on a flight or car seat) after a physically taxing week or event isn’t conducive to your recovery, thus feeling so crappy when you return to activity.
I understand that this isn’t always avoidable, but there are restorative measures you can take before/after travel. I’m a strength and conditioning coach and part of my job is making sure athletes don’t come out of travel feeling like you do. Here’s a few things I might suggest.
If possible, taper your training to allow a few recovery days before travel. Recovery days include some light movement. Maybe in the form of foam rolling and mobility or a restorative yoga session. Whatever it is, just get some blood flow to effected muscle groups in a non taxing way.
If not possible, dedicate more time to post workout recovery, especially leading up to travel. Maybe it’s a longer cool down on the bike, followed by a targeted mobility routine to the muscles worked, followed by 5-10 minutes of deep breathing to down regulate sns. May want to look at post workout nutrition and hydration as well.
Shortly after you get to your destination, grab a foam roller, do a mobility session, get some blood flow going.
In my experience, if an athlete is feeling bad post travel, looking at and adjusting the days leading up to travel have been the most impactful. I hope you find something that helps!
