Hip, Pelvis, Lumbar-spine and Leg Mobilisation
The following exercises will help to increase ROM in the lower body. Other exercises are available and if you find any of these cause unexpected pain then you should seek expert advise.
Foam Roller Quad Smash
Cycling and running demand a lot of work from your quads but it’s equally the time we spend seated at our desks and driving that contributes most significantly to problems with these muscle groups. In cyclists, this muscle group is the most likely culprit for the inability to achieve a satisfactory ASLR.
Instructions:
Adopt a plank position over the foam roller with your body weight supported by your elbows, forearms and toes.
With the roller positioned mid-thighs, lower yourself so that the majority of your weight is on the roller.
Rotate to one side to focus your weight on the leg you want to work on.
Bend the knee of the working leg and, by slowly rolling back and forth and rotating your body further to cover the outside areas of your thigh, seek out tight spots.
When you find a spot, oscillate on and off it for about 30-45 seconds or until you feel it release.
Find another tight spot and repeat this process, covering the whole thigh before moving on to your other leg.
You'll typically find you need to focus more on the outside of the muscle.
Hamstring Foam Roller Smash
Cyclists often present with tight or restricted hamstrings because cycling is a closed activity where you are locked in a fixed movement pattern and the knee doesn’t typically extend beyond 35 degrees at the bottom of the pedal stroke.
If a muscle isn’t regularly taken through its full range (in the case of the hamstring, a fully straightened leg), it will become restricted. As well as treating possible problems off the bike when full extension of the leg is required, tight hamstrings can also negatively affect your riding.
Tight hamstrings can be a contributing factor to lower back pain and, as they limit your ability to rotate your pelvis forwards, force you to flex entirely from your lower back and spine. This can compromise your ability to attain and hold an aerodynamic position. This is of particular relevance to time triallists and triathletes.
Instructions:
Start in a seated position with your hands directly under your shoulders and the roller positioned under the backs of your knees.
Bend the knee of the leg you're not working on and shift the majority of your body weight onto the leg still on the roller.
Roll back and forth to mid-thigh and look for areas of tightness. Rotate your foot outwards to focus on your outer thigh and inwards to concentrate on the inner.
If you find a tight spot, oscillate on and off it for about 30-45 seconds or until you feel it release.
Shift your start position so that the roller is now positioned mid-thigh. Repeat the process above but now working on the top half of your hamstrings up to your buttocks.
Repeat the whole process on your other leg.
You'll typically find you need to focus more on the outside of the muscle.
Glute Smash with Foam Roller
Along with the quads and hamstrings, the gluteal muscle group is also highly likely to be responsible for limiting ASLR performance in cyclists. This muscle group comprises the whole of your buttocks and is one of the most powerful in the body. They generate power and thrust in most movements, including running and cycling, by extending the hip. If restricted in their range, you’ll be missing out on some of this power and your ability to rotate your pelvis on the hip will be limited. Not only will this prevent you from achieving a good ASLR right from the start of the movement, but, as discussed earlier, could also prevent you from achieving an aerodynamic riding position.
Instructions:
Sit on the foam roller with your legs bent and your hands directly below your shoulders.
Rotate onto the buttock that you want to work on and, to intensify the movement, cross the leg of the opposite side over your thigh.
Roll back and forth, changing the amount you rotate your body, to explore the whole buttock for areas of tightness or restriction.
If you find a tight spot, oscillate on and off it for about 30-45 seconds or until you feel it release.
Repeat for the other buttock.
You can use a trigger point ball for a more intense and focused version of this exercise.
Hip Flexor Openers
This is a classic stretch that should be a mainstay for any triathlete. Although this is ostensibly a passive stretch, you’ll get more benefit if you experiment with movement and shifting your body weight to discover areas of tightness. Once your body relaxes in one position, move slightly and, if necessary, try one of the more advanced options.
From a kneeling position, bring your right leg forward so that you’re in a kneeling lunge. You may find it more comfortable if your left knee is resting on a towel or mat.
Make sure your right knee is directly over the right ankle and that your upper body is tall, with your centre of gravity over your kneeling left knee
Contract your trunk muscles without arching your back, squeeze your glutes and lean forward, increasing the flexion of your right leg and creating a stretch on your left hip and thigh.
Allow the stretch to develop and intensify it by moving further forwards or by trying it with the rear leg elevated on a step or box.
Repeat with the other leg.
You can also try the banded option, placing the band after approximately 1 minute.
Hamstring Opener
There is a huge variety of hamstring stretches but this is one of the most effective. Again, don’t just hold a static stretch - this is an active exercise. Bend and straighten your leg to apply and release the load.
Instructions:
Skip to 1:40 in the video for a demonstration.
Lie on your back and loop a band around your left foot.
Bring your knee towards your chest.
Apply tension to your hamstring by straightening your knee. Increase the intensity by bending and straightening your leg.
Repeat with the other leg.
There is an option to apply an additional band to this stretch below.
Glute Stretch - Pigeon
This is a great stretch for the glutes and a perfect one for doing in front of the TV.
Instructions:
Sit back into the stretch, aiming for a straight and level pelvis. Your navel should be in line with the inside of your left thigh.
Lift your chest up and breathe through the stretch.
Experiment with dropping your chest down towards the floor and adding more rotation, .gently working back and forth through any restrictions.
Change sides and work on the other glute.
If you struggle to get your hips straight, place a block under your hip.
Knee to Wall Corrective Exercises
The following exercises will help to increase ROM in the lower leg, ankle and foot. Other exercises are available and if you find any of these cause unexpected pain then you should seek expert advice.
Plantar Fascia Smash
The plantar fascia connects many of the complex and intricate muscles of the foot and ankle, and can easily become unyielding. This can lead to restrictions in the surrounding muscles, pain and inflammation in the area, and have knock-on implications all the way up your lower body.
Instructions:
Standing in bare feet, use a golf ball or similar to roll around the sole of your foot. Apply as much pressure on to the ball as you feel you’re able to.
Explore for tight or sore spots and, if you find one, oscillate on and off it for about 30-45 seconds or until you feel it release.
Move on to your other foot.
Some might find the pressure of performing this exercise standing too much. In this case, sit on a chair and reduce the amount of weight on the ball to a level you can handle.
Calf Smash
Knee to wall can often be restricted by the muscles at the rear of the lower leg. Release both the gastrocnemius, the bulkier muscle at the top of your calves, and the soleus, the muscle that extends behind and below it, may help to restore normal range.
Instructions:
Adopt a seated position with a foam roller positioned mid-calf.
Support your body weight with your hands under your shoulders and elevate your buttocks off the ground.
Cross one ankle over the other to focus pressure on one calf.
Roll up and down the entire calf, explore for tight or sore spots and, if you find one, oscillate on and off it for about 30-45 seconds or until you feel it release.
Change sides and work on the other calf.
Circle and flex the ankle to get into different areas of the calf.
If a foam roller doesn’t generate enough pressure, try a trigger point ball or similar.
Ankle Dorsiflexion Opener
This exercise changes stretch tolerance in muscles surrounding the ankle joint, allowing movement into a fuller range.
Instructions:
Stand facing a wall with your hands flat against it at shoulder height to provide support and control. Your feet should be 30-45cm from the wall.
Step forward with your right foot, placing your heel as close to the bottom of the wall as possible and your toes and forefoot against the wall.
Rock up and forwards by coming up on your toes of the back (left) foot to develop a stretch in your right calf.
Move forwards and back, looking for particular areas of tightness in your calf and working through them.
Change sides to work on the left calf.
There are a number of options for band placement to facilitate this stretch.