On yer bike!

Longer and brighter days come hand in hand with the urge to pack a picnic and take to the saddle. Or in some cases to make the most of the light with some evening training, or even to get back to cycle commuting.

As with all sports and activities, if cycling is something you haven’t done for a while my advice would be to build up slowly in order to avoid injury and unnecessary aches and pains. Just because last year you completed an epic 100 miles ride it doesn’t mean that distance is the starting point for this year.

However, if you have already got stuck in and are feeling the consequences, what is this likely to feel like.

From treating many cyclists both in the clinic and at races common areas for attention are:

Quads: the quads are the big muscles on the front of the thig. They work the latter end of the push and some work in pulling the leg up in the cycling circuit

Back of the leg: From the glutes to the calves the back of the leg does a lot of work in pushing down the pedals

Lower back: From holding a fixed position and forming a stable platform for the lower limbs to work, there are often complaints in the lower back. Any niggles in the lower back can be exacerbated if the glutes aren’t working well as they are the ones that take up the slack.

For self-management of cycling-related muscular issues, keep stretching to keep the joints mobile and with a full range of motion. This will help keep balanced movement at the joints and help to avoid overstraining. Focus on strengthening the key muscles which will help you to generate more power. And make sure that your bike fits – not only will this help to avoid injury from spending a long time in the wrong position for your body, but it will also make riding more comfortable.

If you’ve been out on your bike, or want to build up your cycling miles, why not book an appointment to ease any niggles and for advice on injury prevention.

Happy Cycling!