Stretching

[matt joy]

what stretches will you do, if any, after a long cycle ride?

Just got back from my first longer than usual bike ride (17miles instead of 4.5 mile commute) and i dont want to feel too bad in the morning.

 

[gaz]

Just usual leg stretching after each ride, I focus a lot on my left knee as i had Osgood-Schlatters disease when I was a teenager and it can still give me problems.

 

[Deleted member 1258]

I don't do any stretching, never have done.

 

[summerdays]

I don't do stretching every day, but any time I notice the muscles getting a bit tight.

 

[Sittingduck]

When I first started, I used to do quad stretches after all rides. Helped them going stiff, until I became more used to the distances. Every now and then I will still do the stretches, if I have been for a particularly long or hard ride.

 

[NormanD]

I do all my stretching for the day every morning when I hop out of bed .. also a good scratch too

 

[Jimmy Doug]

Stretching is cool so do it! Also, my physio-therapist tells me that had I stretched after all my cycle rides, I might not now be in bed recovering from a back operation with two months off work. Don't get me wrong, my condition isn't because of not stretching, but made worse by it.

 

[PpPete]

I've been getting some slight pains around the outside of the kneecap. At first I thought arthritis, but a bit of reading suggests ilio-tibial band may be the problem, so I got one of the coaches at the gym to show me an exercise with the foam roller, as the ITB is apparently not easy to stretch otherwise. Not the most comfortable of exercises to do, but by heck it's effective.

First one in this video.

 

[ianrauk]

No stretching after any riding... though do take it easy on the last few miles of longer (100mile+) rides.

 

[Jimmy Doug]

I got one of the coaches at the gym to show me an exercise with the foam roller, as the ITB is apparently not easy to stretch otherwise. Not the most comfortable of exercises to do, but by heck it's effective.

First one in this video.

Interesting - I may look into that when I'm given the all clear to get back into stretching. The video is good. I've seen that guy before. He's very clear and reassuring - but I won't do any stretching exercises now that haven't been approved by my physio-therapist or another professional. I've gone past the point where stretching helps prevent injury to the point where I need to ensure that I don't do anything that will result in permanent damage - stretching included.

 

[Jimmy Doug]

No stretching after any riding... though do take it easy on the last few miles of longer (100mile+) rides.

My physio explained that the trouble with cycling is that the leg is never fully extended - and for some reason, that I can't remember, this creates tight hamstrings - which in turn creates extra stress on the back (because the hamstrings are connected to the back) which can cause lower back pain or even injury. Having said that, both he and the back specialist that operated on me, both say that cycling is an excellent exercise for all muscles, including the back ones - but only if accompanied with regular stretching.

 

[Boris Bike]

When I was training for a half-marathon I did these running stretches which I still sometimes do for a long cycle ride - http://video.about.com/running/5-Stretches-for-Runners.htm

I tend to stretch after about 5 minutes into the ride as you should do it when your muscles have warmed up.

Sometimes when I get back I stretch the girlfriend, but that's something different.

 

[Globalti]

When I was training for a half-marathon I did these running stretches which I still sometimes do for a long cycle ride - http://video.about.c...for-Runners.htm

I tend to stretch after about 5 minutes into the ride as you should do it when your muscles have warmed up.

Sometimes when I get back I stretch the girlfriend, but that's something different.

Ha ha, I was about to post that after a ride in cold weather I need to stretch a certain temperature-sensitive organ as it shrinks to the size of a thumb.

Otherwise no stretching at all.

 

[Matthew_T]

I never stretch after a ride, but I do a lot of stretches before the ride (no matter how far it is).
Stretch routine:

1. Stretch thighs
2. Stretch calfs
3. Stretch joints (Hip, knee)
4. Circulate toes > ankles > knees > pelvis
5. Circulate neck
6. Stretch arms
7. Circulate fingers > hands > shoulders
8. Shake whole body down.

From then on, whilst I am walking about the house, I take strides as if I am riding my bike (get my knees up) in order to get my body in the mood of cycling.

 

[MrHappyCyclist]

I didn't have time to stretch at all this morning when I arrived at work. Sat in a 2 hour meeting and could hardly walk when I got up. Perhaps it depends how old you are.

+1 on the foam roller. I can't get a decent stretch on some muscles of my left leg because of arthritis in the hip. I thought I was getting meniscus problems in my knee until I heard about the IT band. Sat down and felt the sides of both my knees and the left one was so obviously tight compared to the right. My doctor mentioned the foam roller, so I bought one and, after a few uses, involving the most exquisite pain, it was so much better. I use it all the time now.

I also lowered my saddle very slightly to stop the ITB rubbing across the lateral femoral epicondyle about 12,000 times every day during the commute!