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Foam Roller Exercises for Cyclists | Avoid IT Band Syndrome.

| July 3, 2013 | Reply

Happy-couple-riding-bicycles-o-27173507

Ready to Ride?

The mosquitos and cyclists are both out in full force during the summer.  People ride bikes for different purposes: some like road cycling and racing and, others just want to pull their kids around in a bike trailer on a gorgeous sunny afternoon.  Both groups and everyone in between can be affected with similar injuries. 

Avoid the Pain of Cycling

Some things like the dreaded sore bum can be relieved with a specialized bike saddle that you can get at your local bike shop.  However others, like IT band syndrome, need to be addressed with active stretches. Many cyclists with IT band syndrome suffer with pain that occurs along the outside of the leg and a “snapping” on the outside of the knee as the leg is straightened from a bent position. This “snapping” is caused by a shortened IT band rolling over the lateral tuberosity.  In addition to IT band issues, tight hip flexors and soreness between your shoulder blades are also common.  Because you are in a bent seated position and are not fully extending your legs, your hip flexors get used to a shortened position causing discomfort when you stand because they are then lengthened again.  This same bent seated position causes you to round out your shoulders leading to pain in between your shoulder blades and a tightening of your pectoral (chest) muscles.  Foam roller exercises are a great choice for cyclists of all levels to help counteract these muscling shortening issues related to cycling.  For chronic IT band syndrome foam roller exercises might not be enough.  Come visit a Capilano Rehab Physiotherapist to see if Graston Technique would work for you.  For more information on what Graston Technique is visit:

http://capilanorehab.com/graston-physiotherapy-to-untie-those-painful-knots/

 

Foam Roller Exercises

Position your hamstrings on the foam roller and lean back slightly supporting your weight with your hands.  Lift your heels and hips off the floor and roll along your hamstrings from the bottom of your hip bone to the top of the back of your knees.

 

Position your hamstrings on the foam roller and lean back slightly supporting your weight with your hands. Lift your heels and hips off the floor and roll along your hamstrings from the bottom of your hip bone to the top of the back of your knees.

Start by laying on your right side with your right leg in line with your torso.  Rotate back so your right buttocks is on the foam roller.  Bend your left leg and put it on the floor behind your right leg for support.  Roll your buttocks along the foam roller.  Repeat on the other side.

 

Start by lying on your right side with your right leg in line with your torso. Rotate back so your right buttocks is on the foam roller. Bend your left leg and put it on the floor behind your right leg for support. Roll your buttocks along the foam roller. Repeat on the other side.

Start by lying on your right side with the foam roller located just below your hip bone.  Make sure your right leg is straight and inline with your torso.  Place your left foot on the floor and use it to help you balance and roll along the foam roller from your hip bone to just above your knee.  Make sure to NOT roll over the knee joint.

 

Start by lying on your right side with the foam roller located just below your hip bone. Make sure your right leg is straight and inline with your torso. Place your left foot on the floor in front of your right leg.  Use it to help you balance and roll on the foam roller along the outside of your thigh from your hip bone to just above your knee. Make sure to NOT roll over the knee joint.

Supporting your weight on your forearms place the foam roller under your quadriceps.  Make sure you keep your ABS tight so you do not sag your lower back.  Using your forearms as leverage roll along the foam roller from the bottom of your hips to the top of your knees.  To intensify lift one leg of the foam roller and only roll on one quad at a time.

 

Supporting your weight on your forearms place the foam roller under your quadriceps. Make sure you keep your ABS tight so you do not sag your lower back. Using your forearms as leverage roll along the foam roller from the bottom of your hips to the top of your knees. To intensify lift one leg of the foam roller and only roll on one quad at a time.

*It is very important to keep your back from sagging down towards the floor.  Think about drawing your belly button up towards your spine to help protect your back.*

 

Place thelength of the  foam roller along your spine.  Rest your head on the end of the roller to support your neck.  With your arms starting at your hips slowly raise them to sholder height.  When you feel a stretch stop and hold.  When the stretch lessens slowly raise your arms again.

 

 Place thelength of the foam roller along your spine. Rest your head on the end of the roller to support your neck. With your arms starting at your hips slowly raise them to sholder height keeping your hands in contact with the floor. When you feel a stretch stop and hold. When the stretch decreases slowly raise your arms again.

 

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Capilano Rehab Centre | Physical Therapy Capilano physical therapists have provided state-of-the-art physical therapy, sports physiotherapy, back pain, WCB, accident, whiplash and injury rehab to clients in Edmonton for over 10 years.

5832 Terrace Rd Edmonton, AB. T6A 3Y8

(780) 466-1104

 

 

Category: Active Living, Cycling, Foam Roller Exercises, Healthy Living, Physiotherapy

About the Author ()

I am Capilano Rehab Centre’s Community Care Coordinator. I have been with Capilano Rehab for 9 years primarily as a Physio Assistant, but also as a Receptionist. I have a Physical Education Degree from the University of Alberta, which I will eventually use when my two young children are grown up. In the mean time I am enjoying helping people in the Community through my role as Community Care Coordinator and bringing awareness to how a Physiotherapist can help you get back to the activities you love the most!

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