Case Study: Here is a story too close to my heart, my own knee. As some of you, I have a patella femoral (knee problem). (The kneecap grinds, yes grinds on my thighbone). Why because I did not walk my talk during my first California AIDS ride. When I have a long day, or climb a lot, I feel pain in the front of the knee.

My quadriceps became tight enough that they pushed my patella (kneecap) into my femur and started the problem. With stretching I have gotten over it!

Cycling causes shortening and tightening of muscles. Pedaling leg muscles lose elasticity since they do not go through a full range of motion. The knee never fully extends or flexes. The back and neck continually stay in a bent and flexed position.

The quadriceps are just one set of muscles that become tight. Some of you have come to know the IT Band syndrome, patellar tendentious, piriformis syndrome, hamstring strain or low back pain from tight hamstrings, Achilles tendentious, neck pain from tight upper trapezius or scalenes, and forearm and hand cramps. These are most of the primary problems I have seen in the sports medicine tent at CAR as well as treating cyclists in the clinic. YES all of these things can and will come from not stretching adequately.

So what do you do to prevent these problems?
1) Speak this out loud: "I believe that stretching will help prevent or eliminate a injury"

2) Commit to stretching 3 to 5 minutes before a ride, start your ride slowly with a warm up, and spend 15 to 30 minutes after a ride stretching. On long rides it is beneficial during stops to take 1 to 2 minutes to loosen up.

3) Get instructed in proper form for the below listed stretches. I could not adequately find pictures that demonstrated the stretches that I have come to find most effective. No picture adequately substitutes for proper instruction with adjustment as appropriate for the person.

· Hamstring stretch
· Quadriceps with Hip Flexor stretches
· Illiotibial Band (IT Band) stretch
· Calf (Gastroc and Selena) stretches
· Groin (adductor) stretch
· Trapezius (upper neck)
· Forearm top and bottom
· Neck and Back extension / elongation

How many and how long: Research has shown that a 30-45 second stretch works best. Time yourself the first few times, 30 seconds is an eternity until you get used to it. Stretch each side 1-2 times.

How hard: Most people try to take their stretches to a point of pain. You should however feel only slight discomfort or pull ONLY in the muscle that you are attempting to stretch. Pain in the muscle or especially in other areas will NOT help you. You could be risking injury to another part of your body.

It also needs to be noted that some people
1) might have pre-existing conditions or
2) might have certain tightness, which require modification of these exercises

If you have questions or want to know if you are doing the best stretches, find an Athletic Trainer, Physical Therapist, or personal trainer that specialize in cycling. They will modify the general exercises for your needs and check your form.

Curtis Cramblett, RPT
Curis@RevolutionsInFitness.com
Licensed Physical Therapist,
Personal Trainer
USCF, USA Cycling Coach
Certified Spinning Instructor
Sports Medicine Tent Staff and Rider California AIDS Rides 6 and 7
(510)325-1884

Originally published June 2003