Coogee Chiropractic Care – Stretching to Avert Cycling Injuries
Cycling is a healthy activity that people can enjoy at any age, individually or in groups. However, avid cyclists are prone to many injuries and conditions as a result of long hours in the saddle that lead to tightened muscles and in order to prevent such injuries you must now of the appropriate Coogee chiropractic care. Back, neck, knee, and foot problems are the most common ailments, with the symptoms ranging from discomfort to extreme pain.
The sport of cycling requires the rider to use muscles throughout the body: arms, shoulders, back, hips, legs, and feet. The rectus abdominis, obliques, hip flexors, and spinal erectors help the rider maintain balance and strength. The deltoids, biceps, and triceps support the leaning position.
Muscles are never fully extended or retracted during cycling, so they tend to shorten and tighten. By correctly stretching these muscles, cyclists can enjoy their activity without risk of pain or injury, including many common ailments suffered by cycling enthusiasts:
Lower back pain:
Bending over to reach handlebars puts strain on the lower back. The muscles tighten after an extended time in this position.
Muscle strain:
Overuse without allowing time for muscles to rest can lead to strains or tears. Depending on the number of fibers that are torn, the pain can be severe.
Patellar tendonitis:
The pedaling motion can lead to patellar tendonitis through overuse or incorrect pedaling form. The tendon becomes inflamed from rubbing against the bone.
Knee bursitis:
The bursa that cushions the knee tendons and ligaments becomes inflamed, potentially from the repetitive pedaling motion. In minor cases, the knee becomes swollen and red. If the bursa ruptures, causing the fluid to leak, the vital cushioning is severely reduced.
Illotibial band syndrome:
This tendon-like band connects the outside of the thigh to the bottom of the knee. When the illotibial band tightens, it can pull the knee joint out of alignment, causing inflammation and pain.
Plantar fasciitis:
The plantar fascia runs along the bottom of the foot, from the heel to the ball. Pedaling can strain this tendon, causing inflammation and pain and you might need sprained ankles treatment.
The stretching solution
Because comfortable cycling is dependent on health muscles, tendons, and ligaments, stretching is the ideal exercise to prevent injury with the aid of physiotherapy bondi junction. Stretching improves muscle flexibility, which enhances range of motion. A good stretch gets the blood pumping to the muscles. It’s a simple solution yet frequently overlooked. This conditioning enhances performance and endurance since muscles can better withstand the strains of cycling.
A stretching regime must be part of a regular cycling workout or you may also consult a <a href=”http://www.chirosports.com.au/clinics/coogee“>Coogee sports doctor</a> to learn more. Here are some stretching tips that will help to maintain flexibility and strength:
1. Don’t stretch cold muscles. Warm up with a casual ride for five to ten minutes to loosen up.
2. Stretching after a workout is equally important to avoid tightening as the muscles relax.
3. Avoid bouncing stretches, which can lead to muscle tears.
4. Static stretching is best. Stretch slowly, working one muscle group at a time until feeling minor tension. Hold for ten seconds and then release.
5. Use slow, deep breathing to relax during stretching.
6. Start with neck
7. When feeling tight during a ride, stop and stretch to avoid injury.
Cycling is an excellent exercise that allows riders to also enjoy the great outdoors. Whether riding for leisure, cycling long distances, or competing, it’s a great way to stay in shape. The right stretching program can help to prevent an injury from putting the brakes on the fun and through the ample knowledge about <a href=”http://www.chirosports.com.au/clinics/coogee“>Coogee Chiropractic Care</a>.
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