Sports Health

Many cyclists / runners / sports person/s can’t touch their toes. Usually it’s the muscles at the back of the legs – the hamstrings – that get the blame. So what’s the cause? And what can you do to prevent it?

In the middle of the summer, with long days and lots of miles being logged, you will be placing quite a high stress on your body. You use your legs, lower back and other muscles to a greater or lesser degree. When a muscle is used it creates tension by contracting – getting shorter – and this can cause a residual effect that is believed, over time, to reduce a muscle’s range of movement. A muscle that is exercised and left to its own devices will reduce its length and thus both its potential power and ability to be stretched.

In cyclists, this may manifest in the form of tight lower backs, hamstrings and calf muscles. Now, you do not need to be able to touch your toes to be healthy or to ride a bike for several hours. Someone who happens to be more flexible but who does no aerobic exercise is likely to be less healthy than you are.

However, cardiovascular fitness and strength aren’t everything either. For better overall cycling fitness, it helps to be supple. You’re more likely to avoid muscular twinges and strains that could sap your performance – or even keep you off the bike.

Do you know how often a professional cyclist gets a massage? Probably  everyday – or at least after every hard ride. They will also often do 10-to-15 minutes of light stretching after rides to loosen off and cool down. Their mileages might be bigger and their rides harder, but the principal is the same.

Don’t ignore professional massage – even if it’s just once a month. It might sound almost decadent to suggest paying to have someone rub your leg muscles. However, sports massage is a legitimate occupation and its practitioner’s that keep many in – the – know athletes and non-athletes out of GPs’ waiting rooms.

Your muscles are able to accommodate a lot of hard work. But like an engine, they require a certain amount of respect and upkeep. You cannot beat a body into perfection, only into submission.

At times your legs will ache and there will be twinges. You can do wonders with careful riding habits and a limbering- down routine after your rides.

MASTER YOUR MUSCLES

Finish gently – Near the end of every ride, ease off the gas and spin in a light gear, with hardly any pressure on the pedals.

Stretch – Once home, pack away the bike then do some light stretching, for the hamstrings, Quads and calves.

GET A MASSAGE –  At least once a month, treat yourself to a massage. Think of it as a preventative investment in your body. Once you’ve had one you’ll never want to go more than a month without one!!

Please contact Miss Sharon Jones for further details