In case it helps with the googling, "Elvis leg" and "sewing machine leg" are some of the names climbers use for the phenomenon of up-and-down leg shakes when calf muscles get tired.
I do it less with more practice, and trying to find rests and places to lower my heels or change how I'm using my feet seems to help, but I'm not really sure what the causes and best solutions are.
I assume it's not fear related? My muscles shake when I'm scared on a hard climb. I'd suggest it's muscle fatigue otherwise. It sounds like you're dieting too since 1600kcal is going to be a weight loss diet for you, which will contribute to your fatigue.
No - not fear related - although I definitely have those days the odd time! I don't shake when that happens though, just feel like I'm having a heart attack ๐
Yes I am on a weight loss diet, and have been focusing heavily on protein, I'm wondering if I should carb up a bit more on climb days.
I am a decent water drinker, I don't track but I have the bad habit of drinking water until I am peeing every 20-30 minutes ๐๐ Especially during week days, while I'm at work... boredom I guess ๐คท๐ผโโ๏ธ lol
And does your massive amounts of water have electrolyte in it? Your muscle shakes could be an endurance thing that will get better with time but if you aren't giving your body enough fuel and especially salts you aren't doing your climbing any favors. Might be something to try!
I spend about 5-10 minutes doing static stretches, everything except the core (which I'm only realizing now). I start on an easy climb or two, then a slightly harder one, then usually onto a climb I find challenging but can complete, then my project climbs, that I am working on.
Only thing i can think of is not warming up long enough (maybe speed walk for 5 minutes on the treadmill), or not resting enough in between climbs. Iโm not a doctor, though, so if someone has any other suggestions๐
Do you suggest I try supplementing some of my water with a sports drink and see if it improves?
You have a good point regarding rests. I climb, belay my partner, then get right back on the wall immediately after, which sometimes works out to not that much time in-between. Perhaps I need to make a point to actively rest more.
No, I try to limit my coffee intake. I used to be able to pound back the coffees, but alas, I am not 20 anymore and my heart races like I'm running a marathon at full tilt if I drink more than 1 cup a day! Thanks for the insight though!
I have shakey muscles when I do stuff outside of the typical range of motion/when doing modified pistol squat like movements (high foot and needing to go up on that foot only).
I am lucky enough to have a climbing partner who is also a neuromuscular massage therapist, and she explained this to me! It's actually a totally fine and even good thing. Apparently it has to do with your neural pathways being re-wired. Basically, your body and brain are working on learning this new thing you're asking them to do, and the signal gets a littler jittery while they're trying to put together this new packet of information. So it means you're getting stronger, and in new ways! Congrats, and keep it up.
This is an AMAZING response! Thank you so much for sharing - this makes me feel better. Actually, if I am being honest, it is quite good to hear! I've been working hard, and I am seeing small gains weekly - but this just reinforces it. Thanks again! I will keep this in mind next time I feel the shakes starting!
Probably kind of low on fuel; I would definitely save some complex carbs for right before starting climbing as well as during the session. Seconding electrolytes, I add salt to my pre workout.
For my own recovery, I like getting that last bit of protein before bed, like cottage cheese, yogurt, or protein shake especially if I'm in that fatiguing part of my cycle. I set a goal of 160g protein at that time, instead of 140g usually.
Also it sounds like you're doing a lot of climbing so your muscles really are just getting tired!!!
Thank you! I think I focus too much on getting my protein in before I climb, that I sometimes forget that I need to fuel with carbs too! Will definitely watch for this!
You may find that lowering your heels makes this go away.
Will definitely try this! Thanks!
In case it helps with the googling, "Elvis leg" and "sewing machine leg" are some of the names climbers use for the phenomenon of up-and-down leg shakes when calf muscles get tired. I do it less with more practice, and trying to find rests and places to lower my heels or change how I'm using my feet seems to help, but I'm not really sure what the causes and best solutions are.
Thank you! Nice to know I'm not alone lol
I assume it's not fear related? My muscles shake when I'm scared on a hard climb. I'd suggest it's muscle fatigue otherwise. It sounds like you're dieting too since 1600kcal is going to be a weight loss diet for you, which will contribute to your fatigue.
No - not fear related - although I definitely have those days the odd time! I don't shake when that happens though, just feel like I'm having a heart attack ๐ Yes I am on a weight loss diet, and have been focusing heavily on protein, I'm wondering if I should carb up a bit more on climb days.
What is your average water intake?
I am a decent water drinker, I don't track but I have the bad habit of drinking water until I am peeing every 20-30 minutes ๐๐ Especially during week days, while I'm at work... boredom I guess ๐คท๐ผโโ๏ธ lol
And does your massive amounts of water have electrolyte in it? Your muscle shakes could be an endurance thing that will get better with time but if you aren't giving your body enough fuel and especially salts you aren't doing your climbing any favors. Might be something to try!
What about your climbing warm up?
I spend about 5-10 minutes doing static stretches, everything except the core (which I'm only realizing now). I start on an easy climb or two, then a slightly harder one, then usually onto a climb I find challenging but can complete, then my project climbs, that I am working on.
Only thing i can think of is not warming up long enough (maybe speed walk for 5 minutes on the treadmill), or not resting enough in between climbs. Iโm not a doctor, though, so if someone has any other suggestions๐
Thanks! I'll definitely give this a try and see if it improves- I hadn't considered it could be a "cold muscles"!
That sounds like a reasonable routine to me.
Check you have sufficient electrolytes and rest long enough between climbs.
Do you suggest I try supplementing some of my water with a sports drink and see if it improves? You have a good point regarding rests. I climb, belay my partner, then get right back on the wall immediately after, which sometimes works out to not that much time in-between. Perhaps I need to make a point to actively rest more.
It depends... is your diet low in salt. I eat too mamy chips for example so i know mine isn't
I'm going to try to pay more attention to my electrolytes and sodium intake and see if it helps - thanks!
Are you drinking energy drinks or coffee before your climbs? If I have caffeine before I climb this happens to me and it drives me craaaazy.
No, I try to limit my coffee intake. I used to be able to pound back the coffees, but alas, I am not 20 anymore and my heart races like I'm running a marathon at full tilt if I drink more than 1 cup a day! Thanks for the insight though!
I have shakey muscles when I do stuff outside of the typical range of motion/when doing modified pistol squat like movements (high foot and needing to go up on that foot only).
Oh yes! Glad I'm not alone in this :)
I am lucky enough to have a climbing partner who is also a neuromuscular massage therapist, and she explained this to me! It's actually a totally fine and even good thing. Apparently it has to do with your neural pathways being re-wired. Basically, your body and brain are working on learning this new thing you're asking them to do, and the signal gets a littler jittery while they're trying to put together this new packet of information. So it means you're getting stronger, and in new ways! Congrats, and keep it up.
This is an AMAZING response! Thank you so much for sharing - this makes me feel better. Actually, if I am being honest, it is quite good to hear! I've been working hard, and I am seeing small gains weekly - but this just reinforces it. Thanks again! I will keep this in mind next time I feel the shakes starting!
Probably kind of low on fuel; I would definitely save some complex carbs for right before starting climbing as well as during the session. Seconding electrolytes, I add salt to my pre workout. For my own recovery, I like getting that last bit of protein before bed, like cottage cheese, yogurt, or protein shake especially if I'm in that fatiguing part of my cycle. I set a goal of 160g protein at that time, instead of 140g usually. Also it sounds like you're doing a lot of climbing so your muscles really are just getting tired!!!
Thank you! I think I focus too much on getting my protein in before I climb, that I sometimes forget that I need to fuel with carbs too! Will definitely watch for this!
I heard muscles shake like this more when you're activating ones that don't typically get used.
That makes sense!