Muscle Tightness from Cycling
Lots of people look at cycling and see a low-impact sport with relatively few dangers of injury. It’s true that many athletes do turn to cycling as a recovery exercise when they need to rest from their usual training. But, perhaps only the real, committed pedal pushers know the toll this sport can take on one’s body. Like any sport, cycling requires the right technique and conditioning to be performed safely. Otherwise, it’s possible to develop injuries or conditions like muscle tightness from cycling.
Muscle tightness from cycling can be a result of overuse, a minor strain, or of microtrauma, a damage to the muscular fibers. These things often happen during exercise. An increased blood flow to the area from exercise causes swelling, soreness and tightness. On the one hand, this means that the muscles are getting their workout and becoming stronger. On the other, it can be uncomfortable and limiting.
But How Does This Happen in a Gentle Sport Like Cycling?
If a cyclists has a poor bike fit or is riding with poor posture, he or she could put unnecessary strain on one or more muscles. The same is true if a cyclist decides increase his or her mileage as does so too suddenly. Making sudden changes, large or small, to one’s cycling routine can stress the muscles and lead to muscle tightness from cycling.
To prevent developing tight muscles, cyclists should gradually increase their muscle strength and endurance. Don’t join a group that’s riding 30 miles if you’re only used to going 15. Similarly, don’t go full-on mountain biking on rough terrain if you’re accustomed to riding on paved roadways. Allow your body to get used to these new demands little by little.
Even if you’re careful about these things, it’s still possible to develop muscle tightness from cycling or other activities. Tight muscles might make you feel weaker or less flexible. When you lose your range of motion, it affects your performance as an athlete or even in your day-to-day activities. If you work tight muscles, that will help loosen them, but you’ll want to be gentle about it. Take your training down a couple of notches for a day or two.
How to Avoid Muscle Tightness from Cycling
Lots of athletes find that physical therapy and self-massage techniques help them recover strength and range of motion more quickly. You can find different myofascial release tools to help you massage the muscles back to normal. Once you’ve regained some of your range of motion, you can start to strengthen gradually.
Another important step in avoiding tight muscles is stretching consistently. Cycling requires a repetitive motion while one sits stationary. This leads to pain and tightness in the lower body if the cyclist doesn’t stretch and strengthen the appropriate muscles as well as resulting to neck pain from cycling. Several yoga poses like bridge, baby cradle and pyramid pose will benefit cyclists in particular. All cyclists should find ways of stretching their hips, groins, quads and hammys before and after each ride. Working on flexibility outside of each cycling trip will keep your muscles feeling better on and off the saddle.