Cycling - Physiotherapy Advice
The following advice is intended for any individual who participates in this sport at either professional level or as a leisure pursuit.
General Health / Fitness
Cycling can be a strenuous sport, therefore if you have suffered from any chest or heart disorders it is advisable to consult your GP before you take part.
It is also advisable to restrain from cycling or training if you have a cold or flu symptoms or whilst you have a temperature.
If you have recently been injured it is advisable to wait until the injury has fully recovered before you commence cycling.
If in doubt see your local Chartered Physiotherapist who specialises in sports injuries and can give advice and appropriate treatment if required.
Training
As with all sports some form of training is advisable before participating in the sport.
If cycling as a leisure pursuit then no formal type of training is necessary.
However, a general level of fitness is required as cycling is an aerobic activity.
Jogging, using a treadmill or a static bike will train your cardiovascular system to withstand the demands placed upon it while cycling.
If you are intending cycling on a more serious level, it is advisable to join a Club which will advise you on the type of training you require.
Training should also include stretching regimes, which will be discussed later.
See – Stretching
Warm Up And Cool Down
Warm Up – Everyone should warm up thoroughly before participating in any sporting activity. This applies to all ages and levels of player.
The warm up should begin with low-intensity and stretching exercises.
Warm up is designed to increase the heart rate and breathing, preparing you for the efficient and safe functioning of your heart, blood vessels, lungs and muscles during the more vigorous exercise that follows.
A good warm up should last for 15 – 20 minutes. Brisk walking or gentle jogging will raise the temperature of the body.
Stretching will be more effective once the body is warm. Stretching should be specific to the muscles you are about to use.
Cool Down – Every exercise session should conclude with a cool down period.
This can include similar exercises undertaken in the warm up following playing or in the case of a training session slowly reducing the intensity of the activity during the last several minutes of your workout.
Stopping abruptly following exercise causes blood to pool in the legs and can result in dizziness or fainting. Cool down can also aid in the prevention of DOMS (Delayed Onset Muscle Soreness) which can occur the day following intense exercise.
The cool down period should last for 10 – 15 minutes and can be followed by stretching exercises to improve flexibility as at this time with the increase in body temperature stretching will be at its most effective.
Stretching
Stretching exercises are included in the warm up and cool down sessions.
In the warm up period stretching helps to prevent injury to the muscle being stretched once play or training commences, it prepares the muscle for the activity about to take place.
The main muscles to be stretched are those that will be used the most for that particular sport. These stretching exercises should be performed slowly, quick stretching movements are potentially dangerous and can lead to muscle pulls or spasms.
Stretching in the cool down period aids in improving flexibility of the muscle as they are more adaptable after aerobic exercise has taken place. Stretches should be held for between 10 and 30 seconds and repeated at least 5 times on each side.
Quadriceps – Stand on one leg and bend the other leg behind you, bending the knee and holding onto the foot. Keep the pelvis straight and do not lean forward. Pull the heel in towards the buttock. Repeat with the other leg.
Hamstrings – Lie on your back and hold behind the knee of one leg keeping the other leg straight. Straighten the leg that you are holding until you feel a stretch in the back of your leg. Hold this position. Repeat with the other leg.
Adductor (Inner Thigh) – Stand with the legs wide apart and lean your body weight over to one side, bending the weight-bearing leg until you feel a stretch in the inner thigh of the straight leg. Repeat with the other leg.
Calf – To stretch the upper calf, stand in a lunge position and ease the body weight on to the bent front leg, keeping the back leg straight and the heel on the ground. Repeat with the other leg. To stretch the lower calf, stand with one foot slightly in front of the other and bend both knees, keeping both heels on the ground. Repeat with the other leg.
Hip Flexors – Kneel on one leg, with the other leg bent to 90 degrees in front, and the hands on the bent knee. Keeping the back straight ease the body weight forward over the bent knee. Repeat with the other leg.
Gluteals (Buttocks) – Lie on your back and bend one knee into your chest using your hands, keeping the other leg straight. Repeat with the other leg.
Trunk – Stand with one arm raised above the head and lean over to the opposite side. Repeat on the other side. Cross arms and twist body to one side. Repeat on the other side.
Pectorals (Upper Chest) – Clasp hands behind your back keeping the elbows as straight as possible, pull shoulders back and hold.
Triceps – Raise arm to be stretched above the head, bend the elbow and hold onto the elbow to be stretched with the other hand, pushing backwards.
Injury Prevention
Performing adequate warm up and cool down sessions can prevent injuries. Ensuring that you are confident/competent in cycling before you cycle on busy roads will prevent unnecessary falls.