Ride Pain Free: Stretching & Mobility Program for Cyclists

February 28, 2023 by Eric Lister

Do you experience pain while riding?

As avid cyclists ourselves, we know firsthand the toll that years of hard-earned riding can do to your back, your knees, your muscles, and your body in general. Nasty spills, the same positions, countless pedals, arduous climbs, burning lungs, and everything else that makes the challenges we face on the bike that much more rewarding…it all has a price.

We often come out on the other end with tight muscles, achy joints and chronic pain. This begs the question: “Is cycling itself the problem?”

Well, yes and no.

Yes, because there are components to the sport of cycling that encourage the development of overuse injuries. The fact that we remain stationary in a seated position while riding, that we are hunched over to reduce wind resistance, and that we tend to ride for hours at a time over incredibly long distances (to name a few).

No, because there are things we can do to prevent our bodies from breaking down so we can continue to enjoy and excel at the sport we love.

And it’s these preventative measures that inspired us to write a book…

Ride Pain Free: Stretching & Mobility Program for Cyclists

stretching and mobility program for cyclists

I Love Bicycling and Dynamic Cyclist joined forces to bring you this 7-day guided program that addresses the most common muscle imbalances for cyclists with both dynamic and static exercises. Each routine is designed for cyclists to target the common issues they endure by our team of physiotherapists, athletic therapists, and personal trainers. Through easy-to-follow routines, we will target all areas of the body, and teach you how to alleviate tension and improve posture for pain free riding!

Why We Wrote It

We wrote this book to address the unique needs of cyclist’s worldwide; to help them stay healthy and injury-free.

Cyclist’s face a number of challenges when it comes to injury prevention, and in few sports is it more important to find balance in the rest of your training. We understand how hopeless it can feel to be left with debilitating pain that keeps you off the bike, and we’re here to tell you that there is always a way to not just heal, but thrive.

Stretching and mobility are poorly understood concepts in most sports, and even more poorly practiced. By incorporating the correct stretches and mobility exercises into your routine, and giving yourself the time to open up and counteract the hours you spend on the bike, your body will be that much more prepared to tackle anything you throw at it, on or off the bike.

As cyclists, we understand the specific needs of our sport and the types of injuries we are all susceptible to on the bike. We felt we were well positioned to address those needs with a detailed, 7-day instructional program that is fun to do, easy to follow, and can be done in a condensed time period to accommodate any schedule.

We wanted to show people how easy it is to make a difference in your own body in just 15 minutes a day. And that’s exactly what we hope this book will do for you.

torwaiphoto/Adobe Stock

How This Book Can Help You

The fact cycling keeps a person in the same positions, doing the same things, repeatedly, is both a blessing and a curse.

The bad part about it is that, without properly implemented stretching and mobility protocols, we’re bound to develop overuse injuries that cause pain, dysfunction, and demotivation. The good part, though, is that we can tell where these problems are coming from, and systematically address them through our training.

Some of the common problems cyclist’s experience that we talk about in this book are:

Low Back Pain
Knee Pain
Tight Hamstrings
Neck Stiffness

You will learn about why these tend to develop over time as a result of cycling, the symptoms you may experience, and most importantly, what you can do to resolve the problem and get back to smooth, enjoyable riding!

While going through the routines, you’ll notice that each exercise has a supplementary benefits section that teaches you what it does for the body and why we’re including it. This helps the book to be not just a follow along workout regimen, but an educational resource that will help you train smarter and harder to become the best possible cyclist you can be.

Sidekick/Adobe Stock

Start Riding Pain Free TODAY

Sometimes a little guidance is all you need, and if you’ve been dealing with nagging pain, aching joints, and any other recurring problems on your cycling journey, this book was written for you. Accompanying the written directions are instructional photographs detailing the steps of each exercise, making it fun and easy to read through; it’s like having a workout partner right there with you at home!

Our team of dedicated health professionals and experienced cyclists want to help you enjoy the sport you love. Invest in your health and performance, and get your copy of Ride Pain Free: Stretching & Mobility Program for Cyclists today!

Avoiding Sciatica While Riding

May 5, 2015 by Guest Post

When I first entered the cycling community my main drive was the fact that I couldn’t run without feeling sciatica down my right leg. I had completed all the Orthopedic tests and MRIs and found out it was not disc related. Yet, the weakness and numbness would not subside, so I was extremely bummed that I wasn’t leading an active lifestyle. I was assessed by a physical therapist and told all my issues were being caused due to muscle tightness and muscle imbalances. Alas! An answer to my problem.

Cycling is non weight bearing exercise and really helps strengthen my muscles (hip flexor, glute maximus, and hamstrings). Slowly, I began to feel better and was able to do other activities besides cycling; such as: swimming, weight lifting and running. It is important to note that sciatica is not an actual injury rather, a catch all term for an underlying pathology. Sciatica is what alerts us to muscle tightness, muscle imbalances in our hips, disc herniation or impingement, leg length discrepancy, or piriformis syndrome. There is also about 22% of the population which have the sciatic nerve going straight through the piriformis instead of behind it. This makes one more susceptible for sciatica symptoms. If you’re experiencing sciatica and have ruled out a disc injury, then the following tips can be beneficial for resolving symptoms and causes.

SADDLE POSITION

Having the appropriate saddle position is vital for a variety of reasons. If your saddle is too low in relation to your pedals it can cause the hip muscles to be in a constant shortened position. This does not allow the piriformis, hip flexor, glute max, or glute medius to stretch out at any phase of the pedal stroke. When this happens it can lead to compression of the sciatic nerve causing numbness, tingling, and a feeling of general posterior leg tightness when riding. However, this can be fixed by visiting a certified, bike fitting specialist at your local bike shop. There are some companies like Specialized that offer courses to certify bike employees in proper fitting techniques. They use specific body landmarks, plumb lines, and goniometric measurements to ensure the bike is fitted to your needs. Once you’ve adjusted your saddle position you will see a rapid improvement in your symptoms.

It is also important during long rides to pedal off the seat once in a while to allow some blood flow into your legs. When sitting on the saddle for a long period of time, the sciatic nerve is compressed as well as surrounding blood vessels. By pedaling off the seat we relieve the nerve compression and allow an increase in circulation. This can also be accomplished by unclipping one leg at a time and shaking it out to increase blood flow.

MUSCLE TIGHTNESS

If the hamstrings, glute maximus, hip flexor, or specifically the piriformis is tight it can choke the sciatic nerve and cause this nagging pain. It can also cause improper rotation of the hips, which aggravate the sciatic nerve. It is imperative we stretch these muscles before and after riding. These muscles should be stretched ideally 3 times for 20-30 seconds multiple times a day. Using a stretch out strap (pictured below) is beneficial in getting a good hamstring stretch. Below I’ve demonstrated some great stretches for the glute maximus, hip flexor, and piriformis.

Piriformis and Glute Max Stretch. Can also be done on floor.

If after stretching these muscles the symptoms are not resolved, there may be some scar tissue forming in the area and ART massage would be indicated. Although painful, ART will help in breaking up any adhesions in the piriformis which are restricting the normal function of the sciatic nerve. There can also be a leg length discrepancy caused by tight hip muscles which can be released with manual therapy. If the leg length discrepancy is congenital, then a heel lift with the necessary measurements can be inserted into your cleat.

MUSCLE IMBALANCES

Sciatica can also be caused due to muscle imbalances in the hip area which cause the piriformis and hamstrings to work harder in an effort to compensate for areas of weaknesses. This can be corrected by completing the exercises listed in 7 exercises to treat and cure IT band syndrome. It can also be addressed by adding squats, walking lunges, reverse lunges, single leg dead lift, and hip abduction to your workout regime, twice a week. By strengthening these hip muscles it will correct compensation patterns and release the tension in the hamstring and piriformis caused by overworking them. In turn, the sciatic nerve is relieved from compression.

In following these tips the causes for sciatica can be resolved and you can return to riding pain free.

Written by: Dyani Herrera

Hip Rehab Program for Cyclists

Looking for a program that will help you address the muscle imbalance that is likely causing your sciatica? Look no further than Dynamic Cyclist. This comprehensive resource addresses the most common muscle imbalances and adaptive muscle shortening that lead to pain and reduced performance on the bike. With just 15 minutes a day, you can follow along with the video programs to alleviate tension and improve posture, so you can ride pain free and reach your full potential on the bike. Try out their 6 Week Functional Rehab Program and experience the results for yourself. Click here to try 7 days free!

Stretching Exercises for Cyclists

May 12, 2014 by U.M.

Stretching Exercises for Cyclists

Stretching exercises are important for any type of athlete, but have an even more exaggerated effect for cyclists. Because you’re repeating the same movements over and over, day after day, your muscles become accustomed to a smaller range of motion than they should be.

Cycling without stretching actually causes your muscles to shrink over time. The change in length of your muscle fibers causes slight posture changes in multiple areas, which can add up to a significant alteration of posture over time and lead to injury.

The most common areas of tightening and muscle shortness for cyclists are the hip flexors, hamstrings, and quads. Here are some great stretching exercises that will help cyclists overcome this. [Read more…]