I have more of an issue when I ride of the lactic acid buildup in my quads rather than true muscle soreness. I do get pain under the kneecap after 15-16miles, the chiropractor stated that it is probably some inflammation and to do squat stretches and ice it afterwards till the muscles balance out and all become equally strong. How else can you clear lactic acid from muscles besides time, not drinking sugary or milk products, staying hydrated, stretching and spin rather than grind the gears? Quanine in tonic water?
Quads Hurting
- Thread starter TrekNY71
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ayceejay
Guru
- Location
- Rural Quebec
There is some mixed up stuff going on there Cyphrex, what are "squat stretches" for starters?
ayceejay
Guru
- Location
- Rural Quebec
Stretching is done to improve flexibility, the exercise you show is quite powerful and may be too severe in the beginning especially if inflammation is present.
If you have lactic acid in your legs it will clear soon after you stop cycling.
If you have lactic acid in your legs it will clear soon after you stop cycling.
PhilDawson8270
Veteran
Massive myth, the majority of flexibility improvements come from strength increases of the muscle.
ayceejay
Guru
- Location
- Rural Quebec
Are you referring to the theory known as the 'genius of flexibility' Phil, I am yet to be convinced by this but I am open to it.
PhilDawson8270
Veteran
Never heard of it!
Briefly, muscles contract to restrict range of motion, the stronger the muscle, the less contraction is required, hence a greater range of motion.
It's what we was taught for years in combat sports.
ayceejay
Guru
- Location
- Rural Quebec
That makes no sense Phil. A flexible joint depends on the ability of its supporting muscles to shorten and then return to normal length to move it through its full range. Physical exercise like riding a bike shortens the muscles in the legs restricting flexibility and some kind of antidote is required if the muscle strength is further increased then flexibility will decrease not increase.
PhilDawson8270
Veteran
Not if strength is increased at the maximum range of motion.
The issue with cycling is that you never use the maximum range of motion, this is what causes the muscles to shorten.
Isometric stretching, and strength training at maximum range of motion, will increase flexibility.
ayceejay
Guru
- Location
- Rural Quebec
I am not sure that we will reach an agreement here Phil and I don't have the time or the inclination to tackle it.Did you know that just sitting will shorten muscles?
huwsparky
Über Member
- Location
- Llangrannog
Well I have 100% become less flexible since starting to ride. I've only be riding a year but before I could touch my toes almost flat handed. I tried the same exercise only last week and could only just manage fingertips to the floor. I was mortified as I havn't done any fitness work since school before taking back up cycling. I'm 2 stone lighter than this time last year also so came as a bit of a shock but this can only be down to the cycling.
I've been stretching hamstrings daily since and I can't see myself getting the flexibility back either in a hurry.
I've been stretching hamstrings daily since and I can't see myself getting the flexibility back either in a hurry.
PhilDawson8270
Veteran
View: https://youtu.be/rjAWZIfsXaQ
Try them, 3 times per week. You should contract hard enough for this to feel like a "workout" So, have rest days too.
Contract, scoot towards the wall, contract, repeat, etc. You need to contract the hamstring as hard as possible.
This puts the muscle under tension at it's extreme range of motion, thus helps build strength in that region, and increasing flexibility.
ayceejay
Guru
- Location
- Rural Quebec
When you do a regular stretch you reach a point where the body says - enough! so you relax for a bit and then you can stretch a bit more.
In Isometric stretching you get to the point where the body reacts to the pain, relax and then push.
I don't think this is a technique for amateurs because of the possible dangers and should never be done cold.
If you are an experienced athlete with a competent instructor then give it a go.
In Isometric stretching you get to the point where the body reacts to the pain, relax and then push.
I don't think this is a technique for amateurs because of the possible dangers and should never be done cold.
If you are an experienced athlete with a competent instructor then give it a go.
Berties
Fast and careful!
Pain below the knee can indicate a tight quad , look at bike set up is a given , when I ran more I would seek a course with a biomechanics Physio who would measure my flexibility and I would then have a course of loaded power stretching , this is technique not enthusiasm
And is a prescription of activity
And is a prescription of activity
PhilDawson8270
Veteran
@huwsparky can I just add. When doing this or any stretch of the hamstring (such as touching the floor). You should not feel a stretch or pain in the back of the knee. If you do, this is stretching the tendon and can cats serious injury. If you feel this bend knees slightly until you feel the stretch on the muscle.
