Whether it’s from overtraining or a poor bike fit, strain and injury can be a common part of this summer sport. Below are three typical ailments, followed by movements to help you recover:
1. Mid back pain:
Why? Prolonged leaning and bending over the bike creates excessive strain in the mid back (thoracic region).
Movements that help:
- Yoga poses Cat and Cow, Up Dog
- Lying on your stomach and propping yourself up on your elbows
- Squeezing your shoulder blades together (to help with upright posture)
- Increasing your core control by adding planking into your routine.
2. Shoulder pain:
Why? The forward lean on the bike can create a pinch in the front of the shoulder.
Movements that help:
- Chest stretching: Place your arm in the doorway and rotate it away, creating a stretch in the chest area. Sometimes called a “pec stretch.”
- Rotator cuff strengthening: Use a TheraBand to strengthen the shoulder
3. Hip pain:
Why? Constant pedaling can create fatigue in the core, and the front of the hip can often start compensating for the gluteus medius (buttock) muscle. Often people will feel a pinch in the front of their hip or excessive soreness in the front of their hip.
Movements that help:
- Lying down, cross one leg over the other and pull up to stretch the buttock muscle.
- Bridge: While lying on your back, squeeze your buttocks together with a belt around your knees and push out. This will stretch your buttocks muscles.
By trying some of these movements, you may be able to minimize the pain from bicycling.