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Ride Pain Free: Stretching & Mobility Program for Cyclists

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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.


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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.


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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!

Lower Back Pain & Cycling: The Ultimate Guide

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Introduction


More than half of cyclists report having low back pain, which should be reason enough for you to read through this article. Either you are one of these individuals, or in all likelihood will be at some point in your cycling career. Unfortunately, there are various things about our sport that almost guarantee an achy back with enough time and patience. 

If we are the ones to break this news to you, we apologize. But just the singular act of sitting on a bike can actually have serious detrimental implications for your lower back.

Today we will give you the information and guidance to eliminate cycling low back pain once and for all. A note before we dive in, ensure you have done (or have had a professional perform) a proper bike fit. Without this, all the following advice could be a non-starter. If that’s in order, then we hope you find this helpful. Here is a comprehensive guide to some of the most common issues relating to lower back pain in cyclists, and most importantly, how to address them.

Compression (Problems)

A famous study from 1970 showed that while standing you have (on average) about 100 kg of pressure on your lumbar discs. If you sit down, this pressure increases to 140 kg. If you bend forward while sitting, this pressure increases to 185 kg. 

Remind you of anything?


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Constant compression of your spinal discs not only puts you at risk for disc herniation, it is often the cause of weakness, numbness, tingling and pain that can radiate out from the back and into your limbs through conditions like sciatica. This might help explain why some people experience back pain after cycling, resulting from the increased compressive forces sustained during the ride.

Many people think back pain originates from things like hard physical labour, but the evidence says otherwise. There is a far higher percentage of people with back pain in rich, developed countries where people are more sedentary. The same phenomenon is seen when comparing people in urban centers to others in rural communities. A lot of this comes down to sitting. 

There is a devilish trick at play here, because people think getting on their bike is going to make them stronger, more resilient and LESS susceptible to common problems like low back pain. As we’re starting to see, this is not exactly true. So we need to find ways to counteract the compression we experience on our bikes, and in so many other areas of our lives.

Compression (Fixes)

You may have heard the interesting fact that you’re taller in the morning than you are at night. This is a result of gravity acting down on you throughout the day. As we age, the repetitiveness of this effect on our spinal columns (among other things) can actually cause our spinal discs to lose fluid, dry out, become brittle, painful and injured. 

There are however ways to give our spines the love they need, and preserve their integrity throughout our lives. That is by actively taking them through full ranges of motion, and doing exercises to neutralize the excessive compression forces we subject them to. Here are two things to help that you’re probably not currently doing:

Hanging


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Our ancestors have been doing it for hundreds of thousands of years, children do it on the playground, but for some reason as adults we don’t do it at all. You don’t need an inversion table, fancy boots or medieval torture devices to decompress your spine…all you need to do is hold onto a bar – and relax.

Hanging has a number of incredible benefits. It expresses full shoulder flexion, increases grip strength and decompresses your spine to name a few. A door frame pull up bar is inexpensive and easy to use. Try doing intermittent sets throughout the day to help loosen things up, especially after rides. 

If you’re not strong enough to hold yourself, or can only hold for a few seconds, use your feet on a platform or the floor to take some of the weight off.  It’s important to give yourself time to gradually get stronger in this position. Our modern lifestyles and the sport of cycling rarely take our arms overhead. So take your time, start slow and don’t rush.

Full Squats (Resting)


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Remember those lower income countries we mentioned? Their citizens often do something far better than sitting when eating meals, waiting for the bus or even just talking to friends. It’s the same thing every child does when they want to pick something up off the ground. Most of us know it as an exercise, but it’s actually fundamentally a resting position. The squat.

Sitting in a full squat is a natural position for our bodies; it helps us digest food, keeps our hips, knees and ankles mobile, and actually places our colons in the best position to poop (pooping in the woods, anyone?) It also has a gentle stretching and decompressive effect on our lower backs, with the force going through our feet and the ground instead of our backsides and a saddle.

This might be hard if you’re inexperienced, but you can use your desk or any other sturdy implement to hold onto while in this position. Placing a book under each heel can help as well. Try spending short periods of time down there, and you’ll be shocked at how mobile, supple and energetic you start to become. After the initial period of incredible discomfort, of course!

Core (Problems)

The core is grossly misunderstood, especially when it comes to cycling and lower back pain. Lower back pain is strongly associated with a muscle called the Transversus Abdominis (TVA), your deepest abdominal muscle. It wraps around your organs and entire midsection like a corset, and is your body’s equivalent to the weight belts you see people wearing in gyms.


The Role of the Pelvic Floor in Respiration: A Multidisciplinary Literature Review – Scientific Figure on ResearchGate

As you can see from this photo, the TVA shares an intimate relationship with your diaphragm, multifidus and pelvic floor muscles. All of them work together in a loop to create trunk and low back stability. One of the most notable differentiators between cyclists with back pain is that they have less TVA thickness than riders without low back pain.

When you activate your TVA, your belly button draws in towards your spine. This pushes your organs up against your diaphragm and down against your pelvic floor, creating a compressed cylinder around your low back. Because the tendons of your diaphragm reach down towards the L2/L3 vertebrae, the upwards pressure of this action actually lifts those vertebrae slightly, decompressing L4/L5 and L5/S1 below. 

L4/L5 and L5/S1 just so happen to be the two most common sites for disc herniations, and TVA weakness will almost undoubtedly be found in individuals with those injuries. 

Starting to see the importance of proper core function?

Core (Fixes)

Having a stronger, more supported core should start with learning how to use your TVA (as opposed to hammering your abdominals with excessive exercise, which is so often the advice given). This will increase the tone of your midsection and support your organs, while also adding support to the lower back even in the compromised position your bike puts you in. 

So, how do you do it?

Think about putting on a tight pair of pants, you know how you suck your belly button in to do so? That’s the action of your TVA. To practice, try taking in a deep breath of air. Now slowly exhale, and at the same time draw your belly button in towards your spine. The TVA assists in expiration, so timing these two actions together can help increase awareness of the muscle.


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Every time you bend over, pick something up, push/pull something or MOVE at all – you should be activating your TVA first. Take a breath, draw the belly in and hold. Complete the movement, then repeat. Remember, if your TVA is engaged, your back is supported. With enough practice, your nervous system will learn to automatically activate it every time you move.

“Does this mean you should hold your tummy in all day and the whole time you’re cycling?”

Of course not! But by strengthening this muscle through regular use you will increase its resting tone. So even when not actively engaging it (like when you’re riding) it will be tight, strong and supportive. 


Poor resting abdominal tone versus good resting abdominal tone. Neither of these people are overweight, but the man’s belly is protruding because his organs are falling forward against a weak abdominal wall. 

Hips (Problems)

We now get to one of the most problematic areas in the body when it comes to low back pain and cycling, the hips. More specifically, the hip flexors. Even more specifically, the psoas muscle. The psoas is your primary hip flexor, and is indeed the only muscle connecting your upper and lower body. 

It attaches to your femur and all five lumbar vertebrae, so it has significant influence on your lower back. While cycling, your hips are always in some state of flexion, never reaching full extension. The hip flexors actually help pull your leg up through the recovery phase in preparation for propulsion in the power phase, as well. All this flexion can lead to tightness.

Tight psoas muscles will pull on the lumbar vertebrae. This tips the pelvis forward by creating an excessive curve in the low back (lordosis), causing the vertebrae to pinch together, compressing nerves and often resulting in pain. Tight hips also inhibit the function of their antagonists, the glutes, which are tremendously important for overall strength and balance in the body.


PhysioLogic

Hips (Fixes)

Static stretching in general can be a great way to improve flexibility. Doing it before riding however, is not necessarily recommended. When you hold stretches for extended periods of time, it has a relaxation effect on the muscles by decreasing their neural excitation, meaning they won’t be able to contract as hard as usual, leading to decreased cycling performance.

We can intelligently use this effect to our benefit, though. If we want to decrease the activity of a hyperactive muscle, such as our hip flexors, then doing a passive stretch on them before, and even intermittently during, our rides can be a handy tool for relieving back pain while cycling. 

Give this stretch a try before your next session:

Lunge Stretch


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Get into a wide standing lunge position, try not to arch your lower back (tuck your tail), and then lean into your front knee, opening up the hip on your extended side. You should feel a stretch in the front of that back hip. Hold for 30-60 seconds. Repeat on the other side. If this is too tiring, you can lower the back knee to the ground for support. 

This will have a “deadening” effect on your hip flexors and possibly provide some relief to the low back while riding. If you get some initial relief, and then feel your lower back pulling after some time riding, simply stop and perform this stretch again to see if it makes a difference. If it does, then you can start doing this stretch on rest days for a more permanent effect.

Back Strength (Problems)

Cycling basically does nothing in the way of strengthening your back, but paradoxically, you need a strong back to be a good cyclist. Being bent over on the bike forces our back muscles to work extremely hard to maintain some sort of rigidity and stability during that time, but if we lack the endurance to do so, the body resorts to other mechanisms.

There is something that takes place in your body called the flexion-relaxation phenomenon. When you sub-maximally flex your spine, your body will relax the muscles of the back to rely passively on deeper structures like tendons and ligaments for energy conservation. Increasing the strength and endurance of our back musculature can help mitigate the effects of the prolonged wear and tear this could have on our spines while cycling.

One revealing way to tell if a back is weak is just by looking at it. If you can see the spinous processes on somebody’s back (bumps along the spine) while standing, that is a screaming sign of an area that is at risk for injury. Having a strong back is not just beneficial in cycling but for every other part of life.


Spinous processes are noticeably visible on this woman.

Back Strength (Fixes)

Training the low back and back in general to handle heavy loads over sustained periods of time will dramatically reduce your risk of pain and injury while on the bike. Adding extra tissue to the area will create a strong, supportive environment that can do the activities you’re asking it to.

Any exercise where you’re picking something up off the floor, like a deadlift, is going to be the best bang for your buck. This is because your low back is going to be the pivot point for the load you’re trying to pull. Performing high repetitions with moderate weights is going to train your muscles to be strong over time (endurance), which is exactly what you want as a cyclist.


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Interestingly, many cyclists complain of lower back spasms while riding. This is because the muscles are being overstretched, so they forcefully contract to try to bring you out of that position (i.e. your body is smarter than you!) If you want to avoid spasms, make your back stronger!

Ready To Ride Pain Free?

If you’re looking for a comprehensive, all-in-one training platform that combines injury prevention, mobility, strength training and more – you might enjoy training with our partner, Dynamic Cyclist. 

They built this program for cyclists, and are cyclists themselves. Physios, coaches and world class trainers. All at your disposal for a fraction of the cost – of ONE appointment! Their goal is to help cyclists ride pain free, and we want you to see the results for yourself. 
Sign up for a 7-day free trial HERE and join a community of cycling enthusiasts who are riding stronger, faster and better than ever before!

Finally… Enjoying Adventures on the Bike Again Without Pain!

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Hi there and glad you found time to address the vexed topic of stretching. In the  following three to five minutes of reading, I’ll tell you how the Dynamic Cyclist program  helped me enjoy cycling again even after two herniated discs. Minor spoiler: With the right routine and exercises it’s easy to do and also more  beneficial in the long run than aftercare. 

A Bit About Me 

I’m Felix, a multisports enthusiast with a passion for cycling, a love for  challenges, and adventure on the mind at all times. I have done performance oriented sports since childhood, however for me it is about so much more than pushing speed or distance. The most important  aspects for me are enjoying nature and  discovering new regions. Sports are about being a part of a like-minded community, sharing an experience, and the joy of working out in a group. Sports, especially cycling, form a connection! 

Herniated Disc Number Two 

So when I was forced to take a break and was limited to a five kilometer radius around my house I felt pretty bleak. My endorphin levels nose dived like the stock market in 2008. During a period like this you need a strong partner by your side — so a thank you goes out to my  girlfriend, who put up with me during my second herniated disc and always encouraged me. 

So what happened? My morning routine during the Covid pandemic, winter months consisted of 10-15 minutes of freestyle stretching followed by a short HIIT session before work to get a little spritz for cycling. At the time I  had a lot going on at work and sat at my desk day in and day out (not always  ergonomically correct of course), but I believed that with my 10-15 minute stretch  program I would be fine. Apparently, that was not the case! As I found  out later: stretching is not just stretching. If that sounds confusing, bear with me here.  

It was a cool, gray morning in February 2021. On this particular morning I skipped the stretching program and went straight into HIIT and — bam — I went down. After being falsely diagnosed with a blockage I decided to stop training for a while only to be diagnosed with a slipped disc a few weeks down the road. Unfortunately, at the age of 28, this was already my second slipped disc. This was the absolute last warning shot for me.  Something had to change urgently!

Dynamic Cyclist – It’s a Match! 

After being frustrated with myself for not learning from the first herniated disk, I  got my act together and looked into what I could change in the future in a  sustainable way so I could avoid another slipped disc. I had to approach the  whole thing from a holistic perspective. 

What did this involve for me? Acutely and also in the long term a good physio, of course. However, I also had  to change my own behaviour. In addition to a balanced diet this included active regeneration and stretching. My herniated disc is partially genetically inherited (one more reason to take preventive action). As luck would have it I  found the Dynamic Cyclist program. It was a match!  

Give Yourself a Break From the Daily Madness 

The first time I tried the program I was hooked by the concept and presentation. Dynamic Cyclist only includes the most important aspects of mobility and stretching without any unnecessary fluff. It has a logical structure and a stretch program that is designed to guide you through the process of gaining mobility and flexibility over time. I can confirm that it does not get boring. I can easily find where I left off in the program from my home screen and the exercises have become my daily routine. Now my 15 minutes of stretching each day is  more efficiently invested than before my herniated disc. So it is  not the time that matters most, but the selection of the right  exercises and the logical sequence they are performed in. I enjoy the videos so much that some days I  even complete two videos, especially after cycling when my hip flexors are tight. This is another great aspect:  you can easily find the relevant cycling “pain points”  within the app and therefore work areas that compromise your mobility. 

Vary Your Training and Discover New Ways 

I have yet to find a comparable program that is as strong in content as Dynamic  Cyclist, both in depth and breadth. In addition to the Stretching & Mobility  portion, there are numerous other training focuses you can use in the app such  as Strength Training, Roll & Release, or Challenges. Before I found Dynamic Cyclist I found stretching boring, but necessary for me to continue doing my sport in a performance-oriented  way. With Dynamic Cyclist I feel I am at the leading edge again. Everything is more fun with good instruction! In person instruction is nice, but you are much more likely to take 15 minutes and stretch efficiently through an online video program than drag yourself to your local yoga studio every single day. I’m glad I found Dynamic Cyclist. It has a permanent place in my daily  routine and should be considered by everyone who loves to ride. 

Written by Felix Rähmer – Endurance Cyclist

How Important is Flexibility for Cyclists?

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You may not need to be able to relax into an advanced yoga position, or fold yourself into a human pretzel, but a certain amount of flexibility is important for all athletes. Cycling in particular can lead to short, tightened muscles because of the constant pedaling with little to no range of motion. Not only is the position on the bike restricting, but you also need to be able to maintain the correct posture to prevent injury. So yes, flexibility for cyclists is a very important element.

Why does cycling make your muscles stiff?

Besides the naturally occurring muscle soreness that comes from exercise and the buildup of lactic acids, cycling can cause body stiffness in other ways. First of all, if you stay in any one position, whether sitting or standing, for an extended period of time it can cause stiffness. You are in a bent-over, forward position for hours at a time, with the position itself acting to shorten the muscles. Yes it is great cardio and it will make you stronger, but the motion is using the same muscles over and over in the same way.

Think about when you are on your bike pedaling. You legs are never quite fully extended or flexed, limiting the joints range of motion. You are effectively contracting your muscles while shortening, rather than when you’re lengthening, which can in time lead to what is known as adaptive shortening. Most common in road cyclists is the tightening and shortening of the hip flexors and hamstrings, which can lead to issues in the legs and lower back.

Why is flexibility for cyclists important?

Flexibility, or rather inflexibility, can lead to unbalance in the body and even cause the body’s structure to move out of alignment. Failing to properly stretch and maintain flexibility can not only affect you performance, but it will inevitably lead to injury and discomfort.

1. Performance and Comfort

If you are concerned with getting into as aerodynamic position as possible on your bike, then you need to be flexible. To lean low down on your handlebars while driving power from you legs, you have to be able to get into the position in the first place. For example, tight or shortened hamstrings will make the aerodynamic position impossible and tight calves can limit the power of your pedal strokes.

Comfort on the bike does take time, but what you do off the bike plays a huge role. To improve your performance you have to work to reverse the cycling posture off the bike, and maintain a strong core. Regular stretching and cross training can be important in maintaining your overall health, as well as ensure you are the best you can be in the bike.

Flexibility for Cyclists

2. Injury Prevention

Maintaining proper posture on your bike can go a long way to prevent injury. The natural inclination is to round your back as you crane your head to look forward. Not only does this create drag, but it will eventually cause pain in your lower and upper back and neck.

Everything in your body is connected. So, to maintain proper bike posture you have to have adequate flexibility in your lower back, hips, glutes, and hamstrings. The flatter your back can be, the less issues you’ll come up against in your training.

As mentioned previously, the repetitive motion on the bike results in strength in certain muscles, but can cause the unused muscles and joints to become weak and vulnerable to injury. It takes stretching to maintain long muscles, as well as strength training to ensure your core is up to the task of keeping that proper position on the bike.

3 Hidden Cycling Injuries and How to Fix Them

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We all know the wonderful feeling of cycling, but unfortunately it’s not always sun on the face and wind in the hair. Pedaling is a low-impact motion, making cycling one of the best ways to stay fit without putting stress on your joints. However, it’s also a highly repetitive action through a limited range of motion, which has consequences over time. Injury is a part of almost every sport, and cycling is no exception, but that doesn’t mean you need to hang up your jersey and sell your bike. Here’s what you need to know about hidden cycling injury and what you can do to fix them.

The Issue: Adaptive Muscle Shortening

Muscles do not naturally maintain their healthy or ideal range of motion on their own. In fact, it’s just the opposite, especially with the increase of 9-5 desk jobs. Muscles will change their functional resting length to adapt to the length at which they are habitually used or positioned. The process by which muscle fibres physically shorten is called “adaptive shortening.”

Cycling is one of the few activities in which muscles contract concentrically (while shortening), rather than eccentrically (while lengthening). The repetitive motion causes muscle fibres to shorten if action is not taken. Not only will shortened muscles impact your efficiency, comfort, and aerodynamics on the bike, but they will eventually lead to injury.

The cycling position is, unfortunately, more time spent in a hunched over posture that can compound already tight hip flexors, weak glutes and rounded shoulders. If you’re a weekend warrior, then it really is a case of when you will suffer an injury rather than ‘if.’ When you’ve spent most the week in a relatively sedentary position, and then hit the weekend with high levels of activity, you are taking chronically shortened muscles and forcing them to fire so quickly that it can lead to joint injury.

The Symptoms: Weak and shortened hamstrings are caused by the combination of the upper section becoming loose and weak while the lower section behind the knee becomes tight and never fully extends. This can show up as either knee or hip pain.

The Fix: The problem is a little more complex than just lengthening the muscles back to their natural state. It is a combination of stretching and strengthening that can reverse the effects of adaptive shortening, as it takes both range of motion and strength to bring muscle balance.

The Issue: Lower Crossed Syndrome

Lower Crossed Syndrome (LCS) is a neuromuscular condition in which there are both tight and weak muscles. Specifically, it refers to weak abdominal and gluteal muscles combined with tight iliopsoas and erector spinae muscles (see diagram). This is the most common underlying cause of anterior pelvic tilt, which is common among even professional cyclists.

The seat of power on a bicycle is the pelvis. When the pelvis is properly aligned the rest of the body can pedal efficiently. When the pelvis is misaligned and unstable, it is a recipe for not only lower back problems but hamstring problems too. An unstable pelvis leads to rocking. With each rock, the pelvis engages lower back muscles and hamstrings in ways that should not be involved in pedaling, overworking and straining the muscles unnecessarily.

The Symptoms:  LCS can become obvious in posture, as it leads to forward head posture, flat glutes, and a protruding abdomen as the pelvis tilts anteriorly (forward). The inhibited muscles, abdominals and gluteals, are never fully engaged in cycling, while the facilitated muscles, rectus femoris (quadraceps), iliopsoas and thoraco-lumbar extensors  are always engaged and often overworked. Constantly engaging those lower back muscles without proper support from a stable core often results in lower back pain for cyclists.

The Fix: The first step is to loosen the tight cross, which will quickly alleviate pain and discomfort caused by LCS. This is done this through targeting stretching, mobility movements, and foam rolling. The second step is targeted and deep stabilization exercises that will help build up the glutes and abdomen.

The Issue: Knee Pain

This one may not be so hidden, as knee pain is one of the most common injuries among athletes. In fact, a 2010 study of professional cyclists found that knee pain was the cause for over half of the time spent off the bike. As one of the most complex joints in the body, and in combination with muscle imbalance as discussed, it makes sense that it’s often one of the first places we experience pain.

To understand knee pain it is helpful to have a basic idea of what lies beneath the skin. In simplistic terms, think of the knee joint as a hinge where the quadriceps muscles pull the knee straight and the hamstring muscles bend the knee. The quadriceps run from the front of the femur (thigh bone) to the patella (knee cap). The patella acts as a pulley to increase the force generated by quadriceps which creates a greater torque on the tibia (shin bone).

To make matters more complicated,  the ITB runs down the outside of the thigh and blends into the outside of the knee. ITB stands for iliotibial band and is a well known potential source of trouble for cyclists, runners and active people in general. The ITB is also attached to your glutes (buttock muscles) and hip flexors. Often when looking for the source of knee pain we have to pay close attention to hip flexibility and control.

The Fix: Some types of knee pain require rest, but most are caused by muscular imbalance. Again, it takes a combination of stretching and mobility exercises to loosen tight muscles and build up the proper supporting muscles.

The Mistake Most Cyclists Make Stretching: Not Having a Plan

Most of us were taught that stretching for a couple minutes before exercise would help loosen the muscles and prevent injury, but this is not the case. Holding a static stretch for 10 seconds will do nothing to lengthen the muscle, and barely scratches the surface of what needs to happen in the structure of the muscle.

The only way to achieve muscle balance is to practice a variety of stretches over a prolonged period of time (at least 2 weeks), hold each for the appropriate amount of time, and complete in combination with some strength training.

It can be tough to accomplish all that on you own. Even with the best of intentions and a plan laid out by a physiotherapist, it’s easy to never do it at all, or stop as soon as the pain is gone. Stretching should be thought of as basic body maintenance, especially for cyclists.

As cyclists, we know how hard it is to stick to a stretching routine. We all want to spend more time on our bike, but maintaining a healthy range of motion and flexibility will, in the long run, keep you on the bike without injury. That’s why we’ve partnered with Dynamic Cyclist to bring you a stretching and strength program that is easy to follow, and is geared towards cyclists. They’re offering our readers a free 7 day trial, just click the link below to get started.

 

This Cyclist Stretched Every Day For a Month – Here’s What Happened

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Let’s be honest, most cyclists are not known for their flexibility. Not saying I thought it was a waste of time, but I’d rather be out riding than sitting around at home in downward dog.

I’ve been an endurance athlete for most of my life, and with that has come both the joys and the pains of pushing my body to its limits. It also meant that I had no problem crushing a 100 mile ride, but I couldn’t bend over and touch my toes. My limited range of motion had never been a problem for me, so I didn’t pay it much attention.

About a year ago I started having hip pain that eventually turned into knee pain, and I found myself forced off my bike. After sitting around in self pity for a few weeks, I decided to take matters into my own hands. I called up a local sports physiotherapist and set up an appointment. His prescription? Twenty minutes of targeted mobility movements and stretches a day.

In my case the pain may have reared its head in the hip and knee, but the underlying cause is something most cyclists deal with. Dr. Ackerman explained that,

Most people have muscle imbalances, especially in today’s office chair culture, but the issue is taken one step further with cyclists. Hours on the bike is just more time in a bent over position that will inevitably lead to tight hamstrings, weak hip flexors, rounded shoulders, and a pelvic tilt.

The moral of the story? We sit too much, don’t move enough, and as cyclists we spent a lot of time in one position with repetitive movement. Don’t get me wrong, cycling is great for your health, but we’re not engaging our bodies in different types of movements, which in turn leads to imbalance.

Top: Excessive Lumbar Flexion with rounded shoulders. Bottom: A neutral spine in proper cycling position.

This all made sense to me, but it wasn’t until I started paying attention to my posture that I realized just how bad my muscle imbalances had progressed. On the bike my spine would naturally round as my shoulders were pulled forward by tight lats, and tension would gather in my low back. As pictured, tight hamstrings and a weak core accentuated the poor posture.

Now that the problem had been made clear, it was time for some solutions. Along with some specific movements and poses, Dr. Ackerman recommended I try out Dynamic Cyclist, which provides daily stretching videos for cyclists. I was skeptical at first, but on day one as I moved through the poses it felt like my pain points were being pulled apart- in a good way.

After the first routine I decided I would stretch everyday for a month and see how my body adapted. It was totally worth it. Within a couple weeks I could feel my posture improving, I became more aware of how my muscles and joints were feeling day to day and, most importantly, my knee pain was gone.

With my new found mobility, when I finally hopped back on my bike it was no problem maintaining proper posture with a neutral spine and relaxed shoulders. As I tackled my first climb I could feel new found power from my glutes and I was breaking PRs all over my regular route. I felt like I was ten years younger and couldn’t wipe the smile off my face as I rode.

I know it may seem like a stretch, but getting mobilized really has changed my body for the better. If you want to give it a try for yourself, check out Dynamic Cyclist and start your 7 day free trial.

Knee Stretches for Cyclists

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Knee pain is one of the most common injuries among athletes. In fact, a 2010 study of professional cyclists found that knee pain was the cause for over half of the time spent off the bike. As one of the most complex joints in the body, it makes sense that it’s often one of the first places we experience pain. That being said, it is always better to try and prevent a problem then it is to deal with it. Knee stretches for cyclists can help keep all the components in the knee remain flexible and in place.

Pedaling requires work from the quads to straighten the knee and push the pedal forward and downward with enough power to propel the bike forward. In addition, the IT band contributes to that same movement, although less intensively. These efforts, although low-impact, can lead to problems with knee pain. Tendinitis of the kneecap can be a painful condition, causing you to lose power in your pedal stroke and even keep you off your bike. Stretching these muscles can both prevent and treat these issues, resulting in a healthy, flexible range of motion.

Many cyclists think knee pain means taking time away from the bike and resting up, but that’s not necessarily true. It could be caused by something as simple as a saddle adjustment or new cleats. So, if you’re experiencing knee pain, figure out what it may be stemming from and adjust your training accordingly. To help in recovery, and to prevent further knee pain, try stretching the muscles surrounding the knee on a regular basis.

The Anatomy of the Knee

The first step to preventing knee pain is to understand how the joint works, and what can go wrong. In simplified terms, the knee is a hinge with the quadriceps pulling the knee straight, and the hamstrings bending it. The iliotibial band (ITB) runs down the outside of the thigh and into the outside of the knee, connected at the other end to the glutes and hip flexors. The patella (kneecap) acts as a hinge and a connection point between it all.

To understand knee pain it is helpful to have a basic idea of what lies beneath the skin. In simplistic terms, think of the knee joint as a hinge where the quadriceps muscles pull the knee straight and the hamstring muscles bend the knee. The quadriceps run from the front of the femur (thigh bone) to the patella (knee cap). The patella acts as a pulley to increase the force generated by quadriceps which creates a greater torque on the tibia (shin bone).

To make matters more complicated,  the ITB runs down the outside of the thigh and blends into the outside of the knee. ITB stands for iliotibial band and is a well known potential source of trouble for cyclists, runners and active people in general. The ITB is also attached to your gluteals (buttock muscles) and a hip flexors. Often when looking for the source of knee pain we have to pay close attention to hip flexibility and control.

Types of Knee Pain

Knee pain can show up in a variety of forms and for different reasons. These are some of the main types and common causes:

1. Anterior Knee Pain

Anterior knee pain is at the front of the knee, on and around the kneecap (patella). It is most commonly caused by overuse. The quads are attached to the shin via the kneecap so each time you pedal, forces are transmitted across the joint, essentially squishing it against the thigh bone. The part of the tendon attached to the kneecap can become inflamed and sore to the touch. Often referred to as ‘runner’s knee,’ it can happen to cyclists as well.

2. Posterior Knee Pain

The fair less common posterior knee pain shows up behind the knee and is usually a more simple diagnosis. Overextending the knee, with a saddle that is too high or too far back, causes posterior knee pain in most cases, so make sure your saddle is the proper height and adjustment for you.

3. Medial & Lateral Knee Pain

Pain located at the sides of knee in the collateral ligaments is most commonly caused by the feet. In cycling, this would come down to your cycling shoes or the position of the cleat. How far apart your feet are positioned can stress one of the collaterals, causing medial or lateral knee pain during or after a ride.

4. Iliotibial Band (IT Band) Syndrome

The IT band, running along the outside of the thigh from the pelvis to just below the knee, is a thick strap of tissue that can often become tight or inflamed. This is usually caused by over use, weakness of the gluteus medius muscle, or cleat placement. If the IT band has become inflamed, then rest and ice are in order. If it is tight and sore, then regular stretching and rolling will be your best course of action.

What can cause knee pain?

Although cycling is a low impact sport, too much of anything can lead to stress and strain on the body. Pedalling is a repetitive motion with the constant bending and extending motions flexing the knees and hips. Naturally, with overuse these are the most common sites of chronic-use injury.

Too much too soon

The number one cause of knee pain with cyclists is going too hard or far too soon. It is great to challenge yourself, but going further than your ligaments and muscles can handle will only hinder you progress. Endurance is something that is built up over time, conditioning your muscles over miles and hours. Ligaments take even longer to develop than muscles, with issues often arising from tightness or inflamation.

Improper bike fitThe Types of Knee Pain from Cycling

The little adjustments you can make to your bike can make all the difference when it comes to addressing or avoiding knee pain. The height and position of your saddle and the placement of cleats on the bottoms of your cycling shoes can cause or help avoid knee pain, depending on how well they are adjusted for you.

Not Enough Stretching

Flexibility or lack of, is a cyclists nemesis. Eventually if you do not stretch or roll your muscles will tighten so much that you will have difficulty walking never mind riding. Make sure to do stretches that especially focus on the muscles surrounding the knee (see below).

4 Best Stretches for Cyclists to Treat Knee Pain

Bilateral Hamstring Stretch

This stretch is effective for all cyclists because of the involvement of the knee flexor muscles in the repetitive pedaling motion. It is also great for those who experience discomfort in the inner or outer face of the knee, which likely originates at the insertion of the hamstring.

Stand with you feet shoulder width apart and slowly bend at your hips towards the floor. Let your arms hang, or place them on the floor if you can. Your knees should be straight, but not overextended or locked  out. You should feel the stretch in your hamstrings and along the back of the knees.

Lunge with Ankle Flex

If you feel tension or strain in your calves, Achilles tendon, or the back of the knee then this is an important stretch.

Stand with your hands on your waist, one leg slightly in front of the other, with your knees straight looking ahead. Slowly lunge forward with the front foot, keeping your rear foot in its original position. Both feet should be making full contact with the floor, including the heel. As your center of gravity moves forward and downward, the rear ankle will act as an anchor and increase the stretch.

Flamingo Position

Because of the involvement of the knee extensor muscles in the pedaling motion, the flamingo position is a great stretch to relieve discomfort in the quads and patellar tendons.

Use a chair or wall the steady yourself, and raise one foot by bending your knee. As you hold the front of your ankle, slowly pull it upwards and gently push your hips forward. As the hip extension increases, you will feel the stretch in the front of the thigh.

Figure Four

Stretching the muscles that rotate the hips, specifically the glutes and piriformis, can have a positive effect on the knees. As mentioned previously, each segment of the leg is connected, and each area can have a domino effect, especially through the knee.

Lie on your back with your neck relaxed and head resting on the floor. Cross your right ankle over the other and place your hands on your left thigh, pulling your legs towards you in a figure four position. Slowly pull on your leg to increase the stretch, feeling it in your glute and hip. Repeat with the left side.

As cyclists, we know how hard it is to stick to a stretching routine. We all want to spend more time on our bike, but maintaining a healthy range of motion and flexibility will, in the long run, keep you on the bike without injury. That’s why we’ve partnered with Dynamic Cyclist to bring you a stretching and strength program that is easy to follow, and is geared towards cyclists. They’re offering our readers a free 7 day trial, just click the link below to get started.

 

Hip Stretches for Cyclists: Relieve Tight Hip Flexors

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Tight hips and cycling unfortunately go hand in hand. Why? Well, think about your position on the bike, with your upper body tucked forward and your legs hammering down. Your hips are contracting, but the hip flexors are never full extended. Over time, this flexed position can shorten the hip muscles, and cause all sorts of issues down the road. Hip stretches for cyclists can help prevent this shortening of the muscle, as well as counteract how much of our days we spend sitting.

Hip Stretches for Cyclists

What are the hip flexors?

hip stretches for cyclists

The hip flexors are a group of muscles made up of the iliacus, psoas major, and the rectus femoris. These muscles work together to produce the hip flexation, moving the knee up towards the abdomen and down again.

The iliacus starts at the top of the pelvis and runs down to the top of the thigh bone (femur). The psoas major originates on the lumbar vertebrae and attaches to the femur. The rectus femoris is actually one of four muscles that make up the quadriceps, playing a part in both knee extension and hip flexion.

What causes tight hip flexors?

As mentioned previously, the action of cycling involves repeated hip flexion with the hip never full extending, which can cause tightness or even a shortening of the muscle over time. Prolonged periods of time sitting also contribute to tight hip flexors, such as time spent at a desk or driving.

Not only can tight hip flexors cause discomfort in your everyday life, they can also reduce your cycling performance. It can lead to lower back pain and a weakening of the glutes.

Best Hip Stretches for Cyclists

The best plan of attack to both treat and prevent tight hip flexors is regular stretching. Here are some of the best hip stretches for cyclists that you should include as part of your stretching routine. Try holding them for at least 30 seconds to start, and working up in time from there.

Beginner: Figure Four Stretch

Start on your back with your knees bent and your thighs parallel and hip-distance apart. Cross you left ankle over your right thigh, ensuring the ankle clears the thigh. Actively flex your front foot by pulling your toes back. Slowly pull your right knee in toward your chest, threading your left arm through the triangle between your legs. Try avoid creating tension in the neck and shoulders as you open the hips and glutes, so try keep a hold of the front of your shin without rounding your upper back or lifting your shoulders off the ground. If you can’t, then keep your hands clasped around your hamstring instead, or use a strap.

Advanced: Pigeon

Once you are comfortable with the Figure Four Pose, then you can give pigeon a try. Start on your hands and knees, bringing your right knee forward. Place your ankle somewhere in front of your left hip. The more your lower leg is parallel with the front of the mat, the more intense the hip opener. Slide your left leg back, straighten the knee and point the toes. Make sure your leg is behind your body and not drawing outwards and your heel is pointing up to the ceiling. Slowly lower yourself down and use some support under your right buttock if needed, to keep your hips level.

Kneeling Hip Flexor Stretch

Kneel on a mat, putting a cushion or blanket under your right knee. Bring your left knee up so the bottom of your foot is on the floor. Extend your right leg out behind you so the top of your foot is on the floor. Shift your weight forward until you feel a stretch in your hip.

Hip Rehab Program for Cyclists

As cyclists, we know how hard it is to stick to a stretching routine. We all want to spend more time on our bike, but maintaining a healthy range of motion and flexibility will, in the long run, keep you on the bike without injury. That’s why we’ve partnered with Dynamic Cyclist to bring you a stretching and strength program, that is easy to follow, and is geared towards cyclists. If you are suffering from hip pain or discomfort on or off the bike try out their 6 Week Hip Function & Rehab Program and experience the results for yourself. They’re offering our readers a free 7 day trial, click here to get started.

The Perfect Yoga Sequence for Cyclists

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After putting miles in on your bike, it’s important to give your body some relief. Not only does this mean adequate rest days to give yourself time to recover, but a specific yoga sequence for cyclists can help those muscles out a little. Luckily, yoga has your back (and hamstrings and hips).

The key to yoga is to give yourself the adequate amount of time to relax into each pose. Whether you’re a yogi or not, taking time to reach those deep stretch targets and work on your breathing can help you become a more efficient cyclist. Anything less than 30 seconds won’t make a significant difference in lengthening the muscle fibers and tissue, but holding too long too soon can put you at risk of injury.

The Benefits of Yoga for Cyclists

Core Strength

A strong core is vital for cycling power, posture, and injury prevention, especially in your lower back region. As a result of the bent over position on your bike, many cyclists have highly developed back muscles, with comparatively weaker abdominal muscles.

This muscular imbalance is normal, but can cause issues in the long run. If you’re tired at the end of a long ride and have poor core strength, you will be more likely to slump in the saddle. This will place undue pressure on your shoulders and wrists, as well as cause lower back pain once off your bike.

Flexibility & Posture

Much in line with your core strength, maintaining proper posture on your bike will prevent injury. The natural inclination is to round your back as you crane your head to look forward. Not only does this create drag, but it will eventually cause pain in your lower and upper back and neck.

Everything in your body is connected. So, to maintain proper bike posture you have to have adequate flexibility in your lower back, hips, glutes, and hamstrings. The flatter your back can be, the less issues you’ll come up against in your training. Yoga can help you not only build the strength and flexibility to hold your posture, but also help you become constantly aware of how your body is feeling.

Breathing

You may not put much thought into your breathing when you’re attacking a hill. The pressing thought for most is to simply keep breathing, even if it looks more like panting. However, when transformed from an automatic function, it can be great training tool.

Yoga can help you learn how to monitor your breathing, making the most of each breath. It can train your body to take slower and deeper breaths to maximize your oxygen intake.

Injury Prevention

Yoga is ideally injury prevention rather than treatment, but it can help on both ends of the spectrum. Regular stretchingand yoga will reduce your risk of suffering from the typical overuse injuries that plague cyclists. These include IT band syndrome, tight hamstrings, back pain, and knee problems.

Because your legs never fully extend on the bike, your muscles get little chance to fully lengthy. There is also an imbalance of strength, with so much power coming from certain muscles, while others remain underdeveloped. Ensuring you are working and stretching these muscles off the bike will go a long way to keep things balanced.

What a Yoga Sequence for Cyclists Should Look Like

Although we’d all rather be out on our bikes than cross training, given everything listed above taking 20 minutes our of your day to practice yoga can keep you feeling your best while you are out on the road. If you’re not ready to go to an hour long yoga class, whether it be the time or financial commitment, you can piece together your own routines to do at home. Here’s what you should know before getting started.

Same time, same place.

Starting around the same time every time is the best way to turn good intention into a habit. Starting you day off with yoga can be one of the best ways to wake up y our body and mind and get you ready for the day.

From the ground up.

A great rule is to start on your mat, with poses that have your body on the ground, and work your way up. This gives your body time to work up to the more active standing poses.

Be focused.

Remove all distractions if you can. Leave your cellphone in a different room and set aside the time to just stretch. Be patient with yourself in the beginning, as it may take time to quiet your mind.

Keep it simple.

Practicing at home is a wonderful thing, but you’ll want to keep it simple. Start out by following along with the video routine below, or just begin with just these 4 poses. If you want more routines like this one, check out Dynamic Cyclist for more stretching routines for cyclists.

Does Stretching Make You Faster?

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Most cyclists want to be faster and stronger, but there is no one-size-fits-all way to get there. The general rule is to ride more, and ride smarter. Training plans can help you look at every aspect of your riding, and get you tackling those goals in a realistic way. However, time on the bike is not the whole picture of what it takes. Maintaining a healthy range of motion through stretching and strength training needs to be a key aspect of that plan. And no, we don’t mean doing a couple quad stretches before hopping on the bike–there’s more to it then that. So, how does stretching make you faster?

Stretching Make You Faster

Does Stretching Make You Faster?

The cumulative effects of stretching (when done right) add up and in turn, can make you a faster and stronger cyclist. Here’s how:

Improved Flexibility

Each person’s body defines their own range of motion, there is no standard when dealing with a group of individuals. Your muscles are not in charge of your range of motion and flexibility, it is your bone and joint actions. So, when you stretch, it is actually the joint and ligaments being moved across these contact surfaces. Flexibility, or rather inflexibility, can lead to unbalance in the body, causing these structures to move out of alignment. Properly stretching and maintaining flexibility can not only affect you performance, but it is the most effective way to avoid injury.

Comfort on the Bike & AerodynamicsStretching Make You Faster

Comfort on your bike has to do largely with your bike fit, but also your ability to maintain proper cycling posture. If certain muscles are tight, you’ll compensate in other areas of the body, which does nothing but harm. If you’re concerned with aerodynamics, then you should know that 80 percent of your aerodynamic drag is caused by your position on the bike. So, that $10,000 aero bike will only help you 20% of the way. For example, tight or shortened hamstrings will make the aerodynamic position impossible and tight calves can limit the power of your pedal strokes. Routine stretching will slowly improve your position and gift you a handful of free watts.

Injury Prevention

Due to the repetitive nature of the pedal stroke, cycling puts us in a particularly vulnerable situation. We spend hours hunched over the bars, spinning our legs at 100 revolutions per minute. The impact is low, but over time the muscular imbalances take a toll.  Maintaining proper posture on your bike can go a long way to prevent injury. The natural inclination is to round your back as you crane your head to look forward. Not only does this create drag, but it will eventually cause pain in your lower and upper back and neck.

Everything in your body is connected. So, to maintain proper bike posture you have to have adequate flexibility in your lower back, hips, glutes, and hamstrings. The flatter your back can be, the less issues you’ll come up against in your training. Stretching is an easy thing to skip, but most cycling injury is caused by tight muscles. So, you could take ten minutes a day to stretch, or be off you bike for weeks at a time with an injury. Although stretching can be great treatment for certain injuries, it’s effectively too late. Better to avoid the injury in the first place by maintaining flexibility.

Stretching Done Right

Stretching is easy, but when done incorrectly it can actually slow you down. There’s no overnight fix, and it’s not just doing a couple stretches before hopping on your bike. That may have been what they taught you in high school, but it takes time and patience to reap the benefits of stretching.

Types of Stretching

  • Dynamic – Dynamic stretching takes a joint or muscle through a range of motion. It is best done before cycling as a way to prepare the joints for the repetitive movement, get blood flowing and warm up your muscles.
  • Static – Static stretches are designed to be held in one position for at least thirty seconds, and are what most people think of when it comes to stretching. The goal is to relax and lengthen the muscle and deepen the stretch bit by bit. This is best done after exercise, as static stretching before can actually hinder the muscle’s ability to fire.

When to Stretch

Just as you should do a warm up on your bike before hammering up a climb with everything you’ve got, so you need to warm up your muscles before stretching. This doesn’t mean you have to go for a full ride before doing your stretching routine, but it could be doing some jumping jacks, massaging the muscles, or walking around the block. Anything to get blood flowing to your muscles. If you do stretch cold muscles (but please don’t) ensure you are extremely gentle, slowly easing into a stretch.

Yoga and Cycling Speed

Yoga can be a great way to ensure you’re stretching on a regular basis, but too much of a good thing can be a bad thing. If you are doing more yoga and stretching then cycling, then you are working more on being pliable then being strong and powerful. Pliable muscles have to do more work to maintain the level of contraction needed for cycling. However, you would have to be doing excessive amounts for it to be any sort of detriment to your muscle power.

Although the understanding of the relation between stretching and athletic performance is still evolving, there are some facts that are standing the test of time. Dynamic stretching before a ride and moderate routine stretching off the bike can create the muscle pliability needed for you to be the strongest cyclist possible.

You don’t need to sign up for daily yoga classes or commit a ton of time to stretching, but even a little bit can go a long way in keeping you injury free and feeling your best. Start with 10 minutes a day, 4-5 times a week and you will start seeing and feeling the results. If you want a more intensive stretching program for cyclists, check out Dynamic Cyclist. They have daily, easy to follow stretching videos designed specifically for and by cyclists. Spend less time thinking about how and what to stretch, and more time in the saddle!

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