Cycling stretches - preventative maintenance on the body?

[Kylie]

What do you guys do to keep the lower back and hips in good condition. It seems every few months I end up paying the massage lady a visit to sort out crippling little pinched nerves around the base of my spine between my hips and little muscular flare ups. I try to do hip flexor stretches, hamstrings and IT band stretching, but I am clearly not doing enough otherwise I wouldnt be in so much pain. My core strength is average too so perhaps I need to do more work there as well to take some load off?

I have been properly set up on my bike by the shop so what to do??

[Nick_F]

At least an hour a week of core stability and stretching work in the gym. Or invest in some dumbells and a Swiss ball and you can do it all at home.

[Kylie]

Thanks Nick, I belong to a gym anyway so I might pester one of the instructors for a specific program I need to follow each week. The key is what to include for max benefit.

[omega man]

Could you try something like pilates or yoga, they are all about core strength and stability? wont do alot for your street cred though

[pawsmcgraw]

There is evidence developing that pre exersize stretching has no benificial rewards and can actually cause a lack of performance.This does not change the current thoughts on post exersize stretching.......apparently.

[Gooby]

My chiropractor gave me a series of stretches to do on a regular basis. These keep my back "pain free".

They are difficult to describe.

I was told that lower back pain was an indicator of the frame being too long?

[Kylie]

Thanks guys, its quite possible my frame might be on the large side. I did get myself professionally fitted to the frame though and after getting me to do small seated sprints while being filmed on camera, my seat was adjusted slightly back a few notches but not completly ruling this out. I might remeasure the old elbow from tip of seat to fingers touching handle bars trick for quick reference and see where I am at again.

I went for a massage yesterday and my back was in tatters and as per usual I got a right telling off for not going on a regular basis. I am still in agony today so may need another session in a few days. I am looking at yoga/pilates sessions via gym timetable as we speak.

[spenny_b]

Hi Kylie,

Have you seen the write-ups in the mags recently about Specialized's new fitting service? It's called the BG Fit programme and iirc, is being rolled-out to selected stores nationwide - one of the write-ups and links here --->

http://www.roadcyclinguk.com/news/article/mps/uan/...

Not cheap, but could be more cost effective for you in the long-run, especially if it identifies something like your stem is the wrong angle/length (for example)..they have a dozens of combos to try out.

Like Paws wrote above, I've also read reports doubting the benefit of pre-ride stretching but emphasising warm-down stretching (to re-stretch the muscles to full length as cycling tends to shorten them over time). HTH, S

[Kylie]

Cheers thanks for the link, I take it that it will be global before the end of the year and us Kiwis can can benefit from it too. The Avanti dealer I went to see also stocks Specialized bikes too so will have a chat to them next time im there

The muscle tightness will explain my over tight iliotibial bands that run from the outside of my hips down to the knee. I am always struggling to stretch these and can feel their tightness by just pressing them feeling that sharp pain when you know it needs ironing out.

[Nick_F]

I can never stretch my ITBs - I just man-up for a deep friction massage on them every few months.

[khushy]

having just had a professional bike fitting - the main recommendation I was given to improve my peddalling efficiency (instantly by 5% on the computer) was "heal down" peddalling!

In order to achieve this I know I have to concentrate hard on stretching which I have never done as I find "heal'ing down" a big effort physically-speaking.

So stretching (for me) is very important!

khushy

[Kylie]

Good stuff, always hard to remember to keep the heels down.

Nick F - so seems tight ITBs are normal with cycling then?

[PomBstard]

Had a big problem like this a couple of years ago. Could barely sit or walk properly. Went to a good physio who diagnosed weak core muscles and taught me a lot of stretches and Pilates exercises, and did some very painful massaging. The stretches you can learn from a book, but the Pilates takes some tuition, and in my opinion, is well worth it.

Took me about 3 months of reasonably intense stretching, Pilates and physio to get my core strength back to where is should be and to get my body used to being stretched. No real problems since.

I go back now every couple of months for remedial massage, just to keep things loose. Oh, and to have my ITBs stretched out again - tears to the eyes every time!

[medicineman]

Kylie what job do you do? Are you lifting or sitting for long? Sometimes its not the bike that is causing the problems.

[Kylie]

POM - Theres a lot to be said for having well sorted core muscles I think theres certainly a need for improvment here. It seems incorporating a massage once per month should be the norm whether I need one or not. Agree about massaging the ITBs that is sooo painful and really raw feeling!! Ouch!

Medicine - Yes 80% of my day is desk bound and I also believe this does not help my situation. When ever I can remember, I get up to stretch or just stand for a bit at my desk. I should do some knee raises while seated or something, just a bit embarrasing when collegues walk in though lol!

[Saddle bum]

An area that benefits from stretching are the ITs (ILIOTIBIAL BAND). I'm not a pro in this area so if I get the names wrong, too bad. I'm describing the ligaments that run on the outside of the pelvis.

As a bike rider ages, he can develop "Old Man's Knees" where the knees have a pronounced outward movement at the top of the upstroke. The ITs tighten with age, which is the cause of this outward movement and stretching helps to alleviate the the effects.

My young trainer gave me streches to do and they are beginning to work. See link.

Stretches

The modern LOOK cleat, the red ones, allow a lot of float on the pedal so that the knees do not get problems. However this can allow the heel to turn in and let the knee go out - not good. It helps to consciously try and keep the heel pointing out, ie. be slightly pigeon toed in the pedalling acion, thus keeping the knees in.

If you see an action shot of young pro riders, the knees almost go in on the up stroke, some thing I now find impossible, but I'm improving.

[mk1fan]

I do yoga during my lunch hour, four times a week. Really helps me. Apparantly cycling is the only sport that only 'tightens' muscles.

Do have to be careful with yoga though as it's very easy to cause an injury if you get the posture wrong - hence I do classes.

Really handy to be able to look around the class to check your posture against the more experienced ladies of our Capital.

[Kylie]

Saddle bum said:

My young trainer gave me streches to do and they are beginning to work. See link.

Stretches

The modern LOOK cleat, the red ones, allow a lot of float on the pedal so that the knees do not get problems. However this can allow the heel to turn in and let the knee go out - not good. It helps to consciously try and keep the heel pointing out, ie. be slightly pigeon toed in the pedalling acion, thus keeping the knees in.

If you see an action shot of young pro riders, the knees almost go in on the up stroke, some thing I now find impossible, but I'm improving.

Thanks for the stretches and yeah I have the modern look ones with loads of float! So perhaps I need the black ones?
Ill try those stretches, cheers

[Saddle bum]

Kylie said:

Thanks for the stretches and yeah I have the modern look ones with loads of float! So perhaps I need the black ones?
Ill try those stretches, cheers

Be careful, I believe the black ones are mainly for use on the track. The black ones can give big problems over long periods, (the knees).

You can set the red ones so that the foot is biased outwards, but don't overdo it.

[mat205125]

swim