Not that fit at the moment, due to life-admin, though I do a lot of pilates/core work for a bad back. However, when I come back from a ride I have irritable (rather than really sore) hamstrings. For a while I worried it was low level sciatica flaring up, but I am now sure it isn't. Any advice as too stretches or ways to get them to ease? I do have a foam roller, but I'm not totally sure I know what I am doing with it!
Cheers
In a very timely manner, look what just [url= https://totalwomenscycling.com/fitness/use-foam-roller-tired-cycling-muscles-65451/ ]popped up in my facebook feed - foam rollers for cyclists![/url]
I'm suffering with a very tight hamstring at the minute as a result of changing my gait to cope with a broken patellar on the other leg!
I've just had a couple of deep tissue massage sessions either side of the weekend. It was absolute torture and I've recommended the physio for a role as a henchman in the next bond movie but have to say the improvement after just two sessions has been immense. Also had some ultrasound treatment on it afterwards.
When are you getting the flare-ups? After a ride? After a day in the office?
What sort of riding do you do? How is the bike set up?
drop your seat a tad
foam rollers do work a treat!
as the article says, they bloody painful, but a great way to do some sort of deep tissue massage on yourself = free, and you can really work at the right bits. not saying it's better than getting worked on, but is really good.
i made one for myself out of a lenthe of 80mm waste pipe, with old camping roll-mat contact -adhesived around it. works a treat, and has sorted my knee problem a lot, though not completely.
When are you getting the flare-ups? After a ride? After a day in the office?What sort of riding do you do? How is the bike set up?
After riding really. I have a sit stand desk for working which solves a lot of problems. Think I'm noticing it more with the cx than the mountain bikes. However haven't changed the set up of that in 2.5 years!
Been for a walk this evening and done some stretches and about to get the roller out.
CX efforts and technical MTB would be a great path to tight hamstrings. High power, low cadence. Running with the bike. All stress the hamstrings more than a cyclist usually would.
As has been mentioned, a slightly high saddle *could* be a contributing factor (allied to the cross efforts)
Maybe you could use a little work on the hams off the bike.
I can very much reassure I don't do any running. Lol. Use my cx as an allround light xc to road machine. I'm likely to be out on it at the weekend with my parents which includes much faff, so I'll try having a fiddle very slightly with the saddle height.
Will look up some hamstring stretches. I've spent so much money over the last 3 years on treatment for my back I'll try and sort it myself first if I can before I call my physio.
Definitely work on flexibility, take a look at seat height and maybe gear-down a touch/ try and spin more and avoid pulling up on the pedals