Cycling is an excellent form of fitness but many who ride do not have great flexibility, which could potentially lead to injuries while cycling. The best way to combat this problem is to go through a proper stretching routine before and after riding. Adding stretching routines to your outings will have you feeling better after you are done. Different sports require a different set of stretches. Below, we will go over some of the best areas to stretch for those who ride bicycles or tricycles.
While pedaling, a rider will concentrically contract muscles rather than lengthening them. Riding is great for our lungs and heart, but riding can cause muscle fibers to shorten. In the riding world, this problem is referred to as adaptive shortening. The problem can cause muscles to be imbalanced, which will put muscles at risk of injury.
For cycling, consider stretching:
Hip Flexors — riding a bike or adult trike requires riders to flex the hip repeatedly, but never fully extending it. This will cause tightness in the area.
Hamstrings — A tight hamstring will hurt. They pull a pelvis back onto the saddle, rather than the natural forward tilt.
Quads — the quads are the most used part of the leg when pedaling. Make sure to give this area attention.
Lower Back — Riding can be bad for posture, and so stretching a back will help prevent a hunch or slouching.
IT Band- the band is responsible for stabilizing knees. Riding can cause this area to rub, which can cause inflammation.
If you ride because you want to stay healthy, you must make sure to stretch before and after each ride. Even if you use a cargo bike for business, you should stretch before and after each use. Call us for more information on custom trikes and cargo bikes.