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Though I had an IT band issue so started focusing some stretching on my hamstrings, glutes, and hips. Hamstrings and glutes were a little tight but no pain while stretching. They felt a little sore to stretch after a few days so yesterday didn't do any stretching, riding or running.
Today my knees feel tight but on the inside, not the IT band side which seems odd. Is it possible I was overstretching while muscles were still recovering? I didnt think that was a thing.
My last physio definitely thought so, hip flexors and adductors in particular which she pointed out were relatively thin/small muscles which couldn't tolerate much stretching.
This seems to bear out in my experience, I'm certain that I have tight hip flexors (like everyone else who cycles and sits for a living 🙄) but if I stretch too much they get a bit sore. Instead you should (apparently) focus on strengthening the opposing muscles e.g. glutes which in turn encourages the hip flexors to ease off.
I read more and more, that working on strengthening rather than stretching is the way, as above strenghtening the opposing muscles to swithc off the tight muscles, or even working on the tight muscles as they themselves are weak so overworked. Have to say I'm dubious stretching works, it tend to make things worse for me, so if I do do it, only lightly.
I think I'll take break from th stretching then. Other than post workout stretches.
I have weak hamstrings, glutes, and hips from cycling so started running to help balance things out. It's already helped with lowere back pain but knee are tight and the tightness keeps moving around.
strenghtening the opposing muscles to swithc off the tight muscles, or even working on the tight muscles as they themselves are weak so overworked
And therein lies the rub! Which comes first, try to release tight and sore muscles or try to strengthen it to stop it becoming tight and sore? Chicken and egg...
My glute medius is a mess right now, possibly because of tight hip flexor. Do I strengthen the hip flexor in the hope that it will then ease off and stop being tight? Or do I tighten Glute medius in the hope that this encourages hip flexor to then ease off.
Or just strengthen both, just to be sure?
I have weak hamstrings, glutes, and hips from cycling so started running to help balance things out. It’s already helped with lowere back pain but knee are tight and the tightness keeps moving around.
Ah, this is reassuring! I'm seriously considering taking a break from the bike for a month or two in order to sort out the mess of my lower back/pelvis, but was worried about retaining what little fitness I've gained recently. Wasn't sure if running would just aggravate Glute Med or not. A local physio recommended the rowing machine also, I'm just not sure if I'm ready for yet another form of flexion at the hip, sitting, cycling and rowing...
I have weak hamstrings, glutes, and hips from cycling so started running to help balance things out. It’s already helped with lowere back pain but knee are tight and the tightness keeps moving around
This is me! And I've taken around 5/6 weeks off the bike to see if it helps, but up until that I just persisted cycling despite the pain - even managed to do KaW in 3 days! But I'm a bit of a wreck, I've had chronic lower back pain since last August, triggered by a house move I think, anyway, never got to the bottom of it, I think now it's been there that long it's no longer actually structural but neuroplastic (but that's another topic, worth looking into!). But I'm not just going to sit around and get grumpy, so I've diverted energy to other activities and tried to focus on things that might build some general strength without actually going to the gym, as that's just horrible. I have a rowing machine at home, this is amazing for building strengh and cardio, thouroughly recommend it, crack the music up and get stuck in. BUT when it's sunny outside I find it hard to go and sit on it sweating away inside.
I've just completed week 6 of coach to 5k, so far loving it and feeling much stronger in general. I also bought a SUP for a bit of fun in the summer, but this definitely probably helps "core strengh", it certainly feels like it's working bits of me I didn't know I had.
As much as I really love bikes and cycling, I think I spent too long just cycling and nothing else. And sitting in that position for 000s of hours and then sitting in the office all day, I think has ruined me a bit.
Or just strengthen both, just to be sure?
Probably that if possible, get it all good and strong I reckon is the way
This is me! And I’ve taken around 5/6 weeks off the bike to see if it helps, but up until that I just persisted cycling despite the pain
And me! Your post described EXACTLY where I am right now. Good to hear that running seems to be working for folks, I started None2Run last winter and enjoyed it, but house moves etc. got in the way and although my riding is going great I know I need to do something about the general pain levels...
Ergonomic saddle stool ordered for home desk, next nut to crack is the mattress, I reckon my back gets WORSE over-night rather than better...
I'm stumped at mattress tbh. I feel pretty stiff and achey after a night on ours, but if I'm camping and sleeping on a self inflating mat, I feel great the next day.
Went to a bed shop, got advice, came away more confused, so have done nothing
when I twanged my calf last year, the physio asked to see how I stretched it and told me I was too aggressive and only adding to my issue.
I now mainly foam roll instead with very light stretching of muscles, any tight areas I use lacrosse balls on. I did pick up a massage gun but find it better for warming up ahead of foam rolling and stretching.
I’m stumped at mattress tbh. I feel pretty stiff and achey after a night on ours, but if I’m camping and sleeping on a self inflating mat, I feel great the next day
Are you sure you're not me? I'll get to a point some nights when I just give up (or wife gets fed up with me shifting around) and go downstairs to lie on sofa, which usually feels much better! Going to experiment just putting sofa cushions on floor and sleeping there one night...
That's where we differ then, my wife gets fed up and SHE goes downstairs haha!
I did a lot of research on it. I've seen all the people (chiro, oesteo, physio, proper doc and an MRI etc through private medical cover).
I do have discs that have gone, but that's a red herring, and us lot probably all do by our age (40+).
I read some stuff on neuroplastic pain (also TMS). It's possibly just that you've been in pain so long it becomes neurological or oversensitised or some other miscommunication going on. It's a hard one, as it definitely feels ike proper pain and something is wrong.
I read some stuff on neuroplastic pain (also TMS). It’s possibly just that you’ve been in pain so long it becomes neurological or oversensitised or some other miscommunication going on. It’s a hard one, as it definitely feels ike proper pain and something is wrong
Yeah my previous physio was quite hot on that, I can sometimes get some relief with breathing exercises, but it seems like as soon as I stop the pain just comes back.
I can have weird instances when it all just goes away, e.g. last weekend I drove 1.5hrs at 7am to do a 3.5hr very hilly road ride, then jumped back in car for 1hr to diove to a hill climb event, put in a reasonable effort (almost sick at top...) rode back down, drove another 1hr home. Back felt great! Only conclusion was that endorphins might have something to do with it...
I think we're in the same boat.
It's a weird one, and I'm still very much on the route to discovering/sorting it.
I did an hour zone 2/3 on the turbo Wednesday and all aches and pains went away during. Sitting at work now and my legs feel a bit sore but think that's down to adapting to running. Last run was Sunday. Resisting the edge to stretch but want to see if the soreness goes without stretching.