Muscle stretching

I relish my lack of understanding of the muscles of the leg, as so couldn't say more than my calves and thighs hurt. Guess I was just asking for generic leg stretches you can do at your desk. To google I go!

Go to the toilets and touch your toes... ooh nurse!

I like using ladies tights for muscle soreness

That's not a muscle.

Also, what are these foam rollers? The wikipedia entry is very thin on information and even lists it as a "complementary and alternative medicine" stub which is just weird. Do they have crystals in?

Its a roller. and its made of this stuff called foam...

they even come in various shapes and sizes...

Also, what are these foam rollers?

Foam rollers are ok but they tend to deform if you use them often and for a period of time. I found cheaper/free option in form of the cardboard roll more intense and if it's thick enough it also does not deform.
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You can use the foam rollers before the rides just to 'activate' the muscles and to quickly flush blood through them to warm up.

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For British Cycling members, this week's insight had 4 good stretches for post-ride use, and as someone with tight hamstrings I can tell you they're really effective. The Indian Knot is especially good for me, but the others are all good too.

http://www.britishcycling.org.uk/insightzone/features/article/izn20130617-Phil-Burt-s-Big-Four-0

If you're wondering what the big four are and don't have a subscription (why not?):

Bulgarian Squat: 30-90 second hold, three times on each leg

Indian Knot: 30-90 second hold, three times for each leg

Modified Hurdler Stretch: 30-90 second hold, three times for each leg

ITB Foam Roller: 10 each side, each one takes 3 seconds

I haven't done the last one, but the Indian Knot my physio had given my for my Sciatica Piriformis and the Hurdler Stretch I really felt.

If you are a BC member then the page above gives far more details, safety tips, images demonstrating, etc.

Link broken

britishcycling.org.uk/insightzone/features/article/izn20130617-Phil-Burt-s-Big-Four-0

Link broken

Will fix

For British Cycling members, this week's insight had 4 good stretches for post-ride use, and as someone with tight hamstrings I can tell you they're really effective. The Indian Knot is especially good for me, but the others are all good too.

http://www.britishcycling.org.uk/insightzone/features/article/izn20130617-Phil-Burt-s-Big-Four-0

If you're wondering what the big four are and don't have a subscription (why not?):

Bulgarian Squat: 30-90 second hold, three times on each leg

Indian Knot: 30-90 second hold, three times for each leg

Modified Hurdler Stretch: 30-90 second hold, three times for each leg

ITB Foam Roller: 10 each side, each one takes 3 seconds

I haven't done the last one, but the Indian Knot my physio had given my for my Sciatica Piriformis and the Hurdler Stretch I really felt.

If you are a BC member then the page above gives far more details, safety tips, images demonstrating, etc.

Saw that actually very good post from BC.

Funny - I only became a BC member to get a racing license, never realised that the site actually had useful information :-o

'Licence', cunt.

There's some useful information for you, FOC.

Yeah dan get your sportive training plan in...

^^Lol

Sandy...

I've suffered in the past with knee pain, but not been bad for a while... Recently been in a fair bit of discomfort after a bit of a foolish wet, hilly and brakeless ride a couple of weeks ago. Think the pain is coming from glute/IT band issues. Been trying all sorts of stretches and the issue is improving, but been looking all over for a decent no-nonsense guide to stretching.

Found this, this morning, which seems very helpful, clear directions and good images.

http://www.knee-pain-explained.com/knee-stretches.html

'Licence', cunt.

Maybe one of these nice people can copy/paste the text?

Any recommendations for a foam roller? Lots of different ones on Amazon and no idea if they actually differ other than price wise.

Triggerpoint grid or Blackroll are the best two brands I've seen .

I would buy this or similar
https://www.amazon.co.uk/gp/aw/d/B01J446KEW/ref=mp_s_a_1_72?ie=UTF8&qid=1485425474&sr=1-72&pi=AC_SX236_SY340_QL65&dpPl=1&dpID=51lQOqIHQIL&ref=plSrch

For the thighs and back..

These for the feet, (socks off, try and point your toes to the ceiling so it tightens everything on your arch then get stuck it....).

And then go to a pet shop and get a solid rubber dog ball the same size as tennis ball for specific areas on the back and glutes....

What is the difference between the £11 and £30+ rollers?

durability, cheap ones will deform and stop being so effective after a short while

the triggerpoint ones have a plastic core and foam around the outside with knobbly bits - they can really dig deeper into stubborn muscles like IT bands and quads

Materials used. Cheaper ones tend to soften quickly* so you'll have to buy a new one sooner. I'm fine with the cheaper ones but only use it occasionally on my legs when they're a bit tight.

*eg. 125kg power lifter rolling out 3 times a day.

The one I posted has an inner roller which is actually a dense foam. Great for certain things. The outer, has (or should have) a plastic inner with the knobbly coating on the outside, in the same way that the other brands have. Personally, I find the larger pointy knobbles on certain brands to be of no value at all, other than feeling kind of nice. For me, they don't do the job any better.

Certain brands will cost more because of the name. The type I posted is fairly generic, but whatever you buy, I would encourage you to get one with an inner roller as well as an outer as they have different uses. Perhaps pop to tkmaxx and have a feel as they always have some. As far as my experience goes, they are pretty much of a muchness, with a small degree of "more money means better". But as always, think about who you are (a regular Jo buying for occasional home use or are you equipping a gym?), and what you do (powerlifting like yukurin, or just riding your bike and stuff, getting a bit stiff/sore?), and go from there. Good luck and happy rolling.

This one, is what I have. It's great.
https://www.amazon.co.uk/TriggerPoint-Performance-Grid-Foam-Roller/dp/B0040EKZDY/ref=sr_1_7?ie=UTF8&qid=1485497787&sr=8-7&keywords=trigger+point+foam+roller