I’m an avid cyclist and I race for a local team. What types of exercise should I focus on since I’m on my bike so much?
We work with many cyclists at Tulsa Spine and Rehab using a therapy-based approach. We love working with cyclists, but wish that injuries within the sport weren’t quite so common. Cyclists should employ exercises that pay attention to the core and trunk, especially through cross training. We often work with golfers on the key exercises that target areas of the body, which we call the king and queen. The queen is the abdominal muscle group, and the king is the gluteal muscle group.
High-level cyclists are in remarkably good shape, often having massive quads. They tend not to do much cross training, while the legs and hip flexors tend to be overworked. As people remain seated on a bike for extended periods, the front of the hip frequently becomes tight. Cyclists often forget about stabilizing the glutes and back, and these areas can make a big difference in not only performance, but also overall strength.
First of all, weakness in these areas result in suboptimal efficiency. To become a more efficient cyclist, glute and core muscles must be strengthened with regular, targeted exercises. Secondly, weakness in these muscle groups will potentially lead to injuries. Many cyclists have low back issues, for example. This is a result of the stress and pressure placed on joints and soft tissue in the low back. (One way to prevent this is, obviously, is by having a properly fit bike.)
Another common injury is patellar tendonitis. The patellar tendon is the soft tissue located right below the kneecap. IT band syndrome is also common—this is where muscles such as the quads, glutes, and hip flexors are overworked from being on the bike for an extended period of time. There will be compensation in the hamstrings or IT band as a result, leading to lateral knee pain or patellar tendonitis.
For any cycling injuries, the key is first properly determining the problem. Then, there are some local treatments that can be applied to the knee, hip, or back. Any inflammation or irritation should be treated first. Then, any limitations can be assessed and the cyclist can begin with stability exercises.
We recommend lateral hip stability exercises, gluteal exercises, and core exercises such as planks. These exercises will not only make cyclists more efficient, but they will also prevent injuries from occurring. Of course, cyclists should always pay attention to make sure they are not overtraining. Finally, it is always beneficial to have a teammate or coach to closely monitor progress.
At Tulsa Spine and Rehab, we have been fortunate to work closely with the local cycling community. Tulsa is home to Tulsa Tough, which is a popular annual bike race with many cult followers. We are proud to be a resource for cyclists by providing training and a therapy-based approach.
If you have a question for the team here at Tulsa Spine and Rehab, contact us online or call (918) 743-3737.
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