Muscle stretching

I don't usually have many problems when cycling - I can judge my energy levels quite well and I don't usually have issues aerobically, but I often get a soreness in my Quads after about 50miles of mid-to-high effort.

I'm not a doctor/DFP, so I'm not sure if this is just a case of not enough miles in my legs or improper stretching?...Anyway, the point of this thread is to try and get opinions on stretching pre/mid/post ride. (Yes I UTFS)

I know this may all be fairly common knowledge, but if anyone can provide some tips I think it'd help. I'm interested in stretching while on the bike. I try and alleviate the soreness in my quads by unclipping one foot at a time and doing this. Is there a safe way to do this on a fixed gear?

Hi Pifko,

LFGSS Physio here,

There is still no evidence for pre-exercise stretching in terms of injury reduction. A warm up is important to optimise neurovascular activity and I'd recommend you ensure the muscles you will be using are happy working through the required range (typically hams / quads / lumbopelvic region / calves)

Stretching during may help eliminate lactate accumulation but is probably offering relief through short-term lengthening of the neural bed and elastic connective tissue.

I recommend daily stretching for most of the riders I see as this is found to improve muscle function.

Also worth considering your position on the bike as this may place excessive loading on your quads.

could just be DOMS? i find if i follow a recovery regime of recovery drink/food/compression tights i don't get such sore legs. this is after a 60-100 mile pain-cave ride though.

If your quads are getting sore, maybe you're mashing a bit as you get tired? Remind yourself to pedal in circles rather than just stamping on the pedal from 1 o'clock to five o'clock. I have to do this quite consciously at the end of long rides and it definitely helps with both fatigue and aches in particular muscles as it forces you to engage your whole leg.

As a bonus, you get a "sitting sprint" where consciously using your calves more gets you a bit more cadence at top speed without having to climb all over the bike.

Perhaps this is signalling a more general tightness in the quads that's better addressed off the bike as a matter of routine i.e. do quad stretches daily. This should get them to a point where they never seize up on the bike.

I quite like doing the quad stretch whilst lying on my side. Seems to be easier to extend the stretch compared to the standing variety.

(image is link (and no, it's not me))

i get very sore/tight quads when i wake up in the morning. i try and take it easy on the first section of my ride into work but i wake up thinking i wont be able to finish my ride in.
does anyone do anything in the evening (ie bath, muscle rubs) to allieviate any pain in the morning? just wondering what would be best.

a tri athelete freind of mine asked me to see if anyone has a stretch that would work for loosing up the outside thigh (sorry dont know what thats called)
Any ideas?

Sit on floor, right leg bent at knee over left. Left hand on inside of left knee (near floor) so torso twisted to right. Right hand on floor for support. Apply pressure on right knee across body to the left using left arm. Repeat in reverse for other side.

Or. Lie on floor. Bring right knee to chest. Hold with hands and pull down towards chest and across to left side. Hold. Repeat on other side.

I've just emailed him.. also invited him to the Hill climb tonight..

a tri athelete freind of mine asked me to see if anyone has a stretch that would work for loosing up the outside thigh (sorry dont know what thats called)
Any ideas?

ITB stretching:

Standing, cross one leg over the other and try to touch your toes - feet should still be pretty close together.

Standing, cross one leg over the other, feet should end up about a foot apart maybe more, reach up and back over towards whichever leg is rear with the same arm, eg. right leg crossed over left leg with left arm reaching up and over to the right.

Best thing for tight ITB though, rollers and physio!

yep, for ITB buy a thing called the quadballer made by trigger point therapies

hippy and i both swear when using (or swear by) them, its absolute agony but really does the job, much better than a usual foam roller (by better i mean about 3 times more painful but also much more effective)

Agony is right at first. I used to use a nalgene bottle to roll out my ITBs.

come with instructions booklet and a dvd

utter world of pain to use, so v good but v bad

work much better than a foam roller

you can try mine the night before clubman's ride if you wish

Quadballers are more specific for targeting trigger points, and their shape allows focused presure at the peak of the convex. I've got one, and its brutal, but i need to HTFU with it. Actually using it on my quads makes me weep like a little boy, but the benefits are just like a masseur getting his or her elbow into your deep muscles, and stripping the knots from them...

Oh and tiswas, with regards to disadvantages, my advice would be to only really use the quadballer on warm muscles.
I know a lot of people i have worked with use a foam roller to sensitise muscles in the hope that there will be an improved neural response, but the quadballer is pretty tough, and would be detrimental in this instance!

I've got one. Smash it into your legs and relish the pain. I like to pour hot wax into my eyes at the same time to really get those neural networks firing.

wtf

want!

i also like using compression tights for muscle soreness!

I ride really far.. it's more effective than tights for muscle soreness.

Punching yourself in the legs for hours works too.

I just use a foam roller 3 times a week. More than enough in my case.

Also stretch your legs when at work under your desk, I move my knee caps from side to side. Also legs straight and move your feet.

I've also been advised on 1 legged dips in the mirror to straighten up my right knee cap. They work wonders.

i also like using compression tights for muscle soreness!

I like using ladies tights for muscle soreness

a tri athelete freind of mine asked me to see if anyone has a stretch that would work for loosing up the outside thigh (sorry dont know what thats called)
Any ideas?

The outside of the thigh ITB is a ligament like connective tissue that is a continuum of your gluteus maximus and tensor fascia latae (TFL-pocket muscle as it is the same on the same place as side pockets). It is a ligament hence it has a limited blood supply and stretching or rolling it is not really beneficial apart from the pain caused. The main issue why this is tight and people get knee pains tend to be the tightness in the glut max and TLF. So the best suggestion would be to trigger point these two muscles. The massage will release them and these will stop pulling on the ITB. Simple.
Another thing that might help is the friction longitudinal alongside the ITB just to lift it away slightly.

ITB stretching:

Standing, cross one leg over the other and try to touch your toes - feet should still be pretty close together.

Standing, cross one leg over the other, feet should end up about a foot apart maybe more, reach up and back over towards whichever leg is rear with the same arm, eg. right leg crossed over left leg with left arm reaching up and over to the right.

Best thing for tight ITB though, rollers and physio!

I would suggest better stretch:
For the right tfl: Standing sideways towards the wall, feet crossed with the right foot in front of the left, try touch the wall with your right arm extended above the head. So you sort of in this shape ) . You should feel the stretch in your right tfl.
Same applies for the other side.
If needed more visual I can post picture.

yep, for ITB buy a thing called the quadballer made by trigger point therapies

Trigger point therapy stuff is little bit pricey so nice suggestion for targeting the tight muscles and also to stretch is a lacross ball (or more intense golf ball).

Had sore muscles after cycling in to headwind this week. What stretches can do at my desk to alleviate this. (without looking too weird)

Probably ones that work the sore muscles. A little bit of detail goes a long way..