Although cycling is a low impact sport, too much of anything can lead to stress and strain on the body. Pedalling is a repetitive motion with the constant bending and extending motions flexing the knees and hips. Naturally, with overuse these are the most common sites of chronic-use injury.
Stretching and strengthening the muscles surrounding the knee is key to ensuring everything connected to the knee remains flexible and strong and that the knee remains supported and in place. Today we are going to focus on stretching!
1. Standing Hamstring Stretch
The hamstrings cross both the knee and hip joints, functioning as primary knee flexors and secondary hip extensors. Cyclists have notoriously tight hamstrings, which can pull the pelvis back and affect the alignment and movement of your knees.
2. Low Lunge Lean
The saddle immobilizes the pelvis, and the degree to which your hips flex and extend is nowhere near their full range of motion. This, played out over a long enough period of time leads to anterior pelvic tilt, which in turn puts excessive strain on the knee joint and can twist and turn it out of alignment. The low lunge lean helps to stretch these tissues and make them more supple.
3. Lying Quad Stretch with a Strap
Pedaling requires work from the quads to straighten the knee and push the pedal forward and downward with enough power to propel the bike forward. Although low-impact, over time this repetitive motion can lead to tension in the quads resulting in pressure in the kneecap and patellar tendon. Gently stretching the quadriceps (thigh muscles) is a great way to open up the area above and below the kneecap.
4. Hamstring Hook to IT Band Opener with a Strap
This stretch will target both the hamstrings and the IT band. The iliotibial (IT) band is a thick bundle of connective tissue that runs from the hip all the way down to the knee. Repetitive pedaling motion, incorrect bike fit and muscle imbalances can contribute to it becoming tight, and consequently misaligning the knee joint and/or patella.
Check out our 6 week Knee Function and Rehab program at Dynamic Cyclist for more stretches as well as strength exercises to treat and prevent knee pain. The first part of this series offers education on knee anatomy, knee function and solutions to common issues cyclists have with their knees. This is followed by a program designed to stretch over used muscles as well as strengthen underused muscles and supporting muscle groups to help balance the knee joint.
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14 июл 2024
