Cyling Training
As we all know cycling is a neat way to increase your total heart fitness. Although what you may not know is that over time the demands of cycling can lead to muscle-bound disequilibria which can limit the body's capability to perform at top level and significantly increase chance of both over-use injury and lingering pain.
To get a more clear idea of how these disequilibria can happen we'll have a look at the riding posture beginning from the feet and moving up to the head :
Pedaling places lots of stress on the calves. Tight calves may cause the feet to squash and place undue stress on the heel cord, plantar fascia and knees. The major muscles involved in cycling are the quadriceps. You can see that by having a look at any pro cycle rider. However [*COMMA] miles of cycling in the bent over cycling position can bring about tightness in the quadriceps and the psoas ( hip flexors ). These tight quads and hip flexors distortthe pelvis out of optimal position into a forward tilt. This anterior tilt of the pelvis sets in motion a cascade of muscle imbalance. The forward tilt of the pelvis causes an increased arching of the lower back. This over loads the muscles of the lumbar spine while at the same time lengthens and weakens the abdominals. Another muscle grouping negatively influenced by these dominant quads and hip flexors are the gluteals. The glutes are a major pelvic stabilizer and the main hip extensors of the body. Tightness and over-activation of their opposing hip flexors cause the glutes to become weak and under-active. In this scenario because the glutes can't effectively extend the hip, the hamstrings must pick up the slack. As a result, the hamstrings get over worked and become tight.
Moving up to the shoulders and mid-back, we see the back rounded. A rounded higher back causes the shoulder blades to elevate and protract. As a result, the muscles in the chest and higher trapezius become tight leaving the shoulders walked up and pulled forward. Tight pecs major and upper traps weaken the mid-back and scapula stabilizers. Feeble scapula stabilizers can place unjustified stress in the shoulder joint during overhead movements while tight upper Traps are a major contributor to neck tension and pain.
The last body part to have a look at is the head. Cycling posture pulls the head forward. The cervical spine was built to efficiently support the head and evenly distribute its weight among the 7 cervical vertebrae. As the head is pulled forward the distribution of its weight shifts and more force is placed on the vertebrae at the base of the neck. This can end up in calcium deposits and arthritic changes in the cervical vertebrae. A forward head also leads to tightness of the neck flexors and weakening of the neck extensors. This places unjustified stress on the muscles in the back of the neck and commonly results in neck pain and stress head aches.
As you can see, cycling can cause some heavy muscle imbalances that can lead to pain in the body. The following article will look at the simplest way to correct these disequilibria using a combined training approach that incorporates muscle balance, postural efficiency, core stability and flexibleness.
To read more about indoor cycling trainers or bike trainers check out our website for more detailed information.
.
To get a more clear idea of how these disequilibria can happen we'll have a look at the riding posture beginning from the feet and moving up to the head :
Pedaling places lots of stress on the calves. Tight calves may cause the feet to squash and place undue stress on the heel cord, plantar fascia and knees. The major muscles involved in cycling are the quadriceps. You can see that by having a look at any pro cycle rider. However [*COMMA] miles of cycling in the bent over cycling position can bring about tightness in the quadriceps and the psoas ( hip flexors ). These tight quads and hip flexors distortthe pelvis out of optimal position into a forward tilt. This anterior tilt of the pelvis sets in motion a cascade of muscle imbalance. The forward tilt of the pelvis causes an increased arching of the lower back. This over loads the muscles of the lumbar spine while at the same time lengthens and weakens the abdominals. Another muscle grouping negatively influenced by these dominant quads and hip flexors are the gluteals. The glutes are a major pelvic stabilizer and the main hip extensors of the body. Tightness and over-activation of their opposing hip flexors cause the glutes to become weak and under-active. In this scenario because the glutes can't effectively extend the hip, the hamstrings must pick up the slack. As a result, the hamstrings get over worked and become tight.
Moving up to the shoulders and mid-back, we see the back rounded. A rounded higher back causes the shoulder blades to elevate and protract. As a result, the muscles in the chest and higher trapezius become tight leaving the shoulders walked up and pulled forward. Tight pecs major and upper traps weaken the mid-back and scapula stabilizers. Feeble scapula stabilizers can place unjustified stress in the shoulder joint during overhead movements while tight upper Traps are a major contributor to neck tension and pain.
The last body part to have a look at is the head. Cycling posture pulls the head forward. The cervical spine was built to efficiently support the head and evenly distribute its weight among the 7 cervical vertebrae. As the head is pulled forward the distribution of its weight shifts and more force is placed on the vertebrae at the base of the neck. This can end up in calcium deposits and arthritic changes in the cervical vertebrae. A forward head also leads to tightness of the neck flexors and weakening of the neck extensors. This places unjustified stress on the muscles in the back of the neck and commonly results in neck pain and stress head aches.
As you can see, cycling can cause some heavy muscle imbalances that can lead to pain in the body. The following article will look at the simplest way to correct these disequilibria using a combined training approach that incorporates muscle balance, postural efficiency, core stability and flexibleness.
To read more about indoor cycling trainers or bike trainers check out our website for more detailed information.
.
