Team Bicycle Express Racer

Key Stretches for Staying Injury Free this Biking Season

Posted on Wednesday, May 17, 2017 by UVM Health Network - CVMC

With spring finally here, many people are already hitting the roads and trails (if they are dry enough!) on their bikes. We've pulled together a list of some key stretching exercises to keep you injury free as you begin to increase your mileage or train for upcoming events.

Bicycle Express LogoHelping us out are Team Bicycle Express members Greg Jancaitis, Elisa Otter and Ezra Tautfest. Team Bicycle Express Racing is Vermont’s first professional and grassroots mountain bike team. Bicycle Express Racing partners with local and national companies and is focused on using competitive cycling to inspire a healthier community and to promote unique brands. They strive to grow the sport of cycling in Vermont and New England, by providing structure, growth and resources to racers so they can compete in local and international events. (Shown above: Aarron Oakes (pro rider) and team coach from Wenzel Coaching.) 

Recommended Stretches

Wrist Extensor Stretch

Wrist Extensor Stretch

With elbow straight and while making a fist, assist your wrist downward until a stretch is felt on the top side of your forearm. Hold 30 seconds.

Wrist Flexor Stretch

Wrist Flexor Stretch

Place forearm on a doorframe and turn away from your arm until a stretch in felt in the chest. Hold 30 seconds. Repeat on the other side.

Chest Stretch

Chest Stretch

Place forearm on a doorframe and turn away from your arm until a stretch in felt in the chest. Hold 30 seconds. Repeat on the other side.

Hip Flexor Stretch

Hip Flexor Stretch

Kneel on one knee. Place hands on waist or resting on thigh and shift hips forwards towards your front foot. You should feel a stretch across the front of your thigh. Squeeze your gluteal muscle to enhance this stretch effect. Hold for 30sec and repeat 3-4 times.

Quad Stretch

Quad Stretch

Grasp your right ankle in your right hand or both hands and pull your foot into the back of your hip. You should feel the front of your right thigh stretching. Hold 30 seconds. Repeat on the other side. Squeeze the glutes to enhance the stretch.

Foam Roller for ITB

Foam Roll (ITB)

Using the foam roller helps to release adhesions and gently stretches the ITB and surrounding musculature. Lie on your side with the foam roller beneath the middle of your thigh, foot in front for support.

Use upper arm to slowly roll yourself along the foam roller but don’t go beyond the knee. Massage for around one minute.

Quads trigger point release (ITB)

Using the same body position as foam roller, use a massage or tennis ball to apply constant pressure to the outer quadriceps tender points. Hold each point for 30-60 seconds until it eases, then move ball down your thigh and repeat.

Related Articles