Regular cycle training can lead to muscular tightness and inflexibility unless you incorporate regular stretching into your routine. One off, unaccustomed rides like these charity rides will also generate plenty of muscular stiffness towards the latter end, and more likely for the few days after the event. A regular (daily!) stretching regime can maintain or improve your flexibility and therefore pedal power and reduce the chances of injuries associated with muscular tightness. If your body is not normally a temple devoted to cycling, these stretches will at least provide some damage limitation!

Stretch slow and gently, holding for 30 seconds. Avoid bouncing or jerky stretches unless you know how and when to incorporate dynamic stretches. Stretches are best performed when the body is warm, taking the stretch to the onset of slight discomfort.

Major muscle groups used in cycling include: neck, shoulder, upper arms, back, hips (gluts), hamstring, quadriceps, and the calves. The following are just a few cycling specific stretches that will increase your overall flexibility and should make for better riding on the day if practiced in advance, or help you avoid walking like a Cowboy for a few days after the event. If your problems persist, or you would like some advice on these stretches or any other muscular, spinal or sports related injury, please contact our knowledgeable team of Sports Physiotherapists, Podiatrists and masseurs at our convenient City Centre locations on 0844 257 0122. A full list of the specific stretches, articles, advice in full and a blog can be found on our Physio Pages

Nick Syrett BSc (Hons) CSP MCSP
Physiotherapy Manager
City Physio

 

 

For a full list of stretches to prepare you for your bike ride CLICK HERE