Apart from swimming, cycling is one of the most recommended exercises for people with knee and lower back problems. However, like any other sports, prolonged cycling may also result in unwanted pain and injury.
It is extremely important to get your bike fitted according to your body. But even with a proper fit, your muscles can get imbalanced and overused after an extended time. The major muscles used when we cycle are the quadriceps, hamstrings, glutes, and calves. When overused, these muscles can become hypertrophied (strong) and shortened.
For that reason, multi-discipline sport such as triathlon which includes swimming and running that uses other muscle groups would help balance things out. On top of that, other important exercises such as strength training, yoga and Pilates would be highly beneficial too.
We were told to not to round our back whenever we sit. But when we cycle, we are doing exactly just that. Our constant bent-knees and rounded back posture during long hours of cycling can also trigger common pains. Hence, I am going to share some essential exercises and stretches that you can do at home after every ride, which addresses common pain related to prolonged road cycling and also to help maintain a healthy posture.