Post-Ride Stretching 101

Have you ever hopped off your bike following a ride and felt muscle soreness immediately after, or during the subsequent days?  By completing simple stretches after your ride, it may help reduce the soreness, and speed up the recovery time until your next ride!

Did you know stretching following exercise improves muscle length and range of motion, reduces DOMS (delayed onset muscle soreness), and may reduce injury risk.

One hot tip is to hold a stretch for at least 30 seconds and repeat three times.  The stretch should be comfortable to hold and not aggressive or painful to sustain.  Try calming your breathing down during a stretch as well, with a gentle breathe in through the nose and out through the mouth to relax the body and muscles.

Suggested stretches:

  1. Hip flexor + quad stretch
  2. Hamstring stretch
  3. Calf stretch
  4. QL (Quadratus lumborum) stretch

Sean Wickens, Physiotherapist, Evoker. 

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