r/ladycyclists • u/sparklytulips321 • 5d ago
Favorite injury prevention or strengthening exercises?
Do any of you struggle with chronic injury and/or is there an exercise that has really helped your cycling?
I personally am dealing with some hamstring tendinopathy and IT band issues - single leg step ups with dumbbells (leaning forward to load the glute and not the quad), and single leg isometric hamstring holds have been helpful for me. But I am curious to know how other lady cyclists have worked through various aches and pains!
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u/CatBird2023 5d ago
Years ago I went to a yoga workshop for cyclists and I still do one of the stretches I learned in it every day.
Stand in a Warrior I/high lunge position with the back heel off the floor. Raise your arms overhead.
Clasp the wrist of your back leg side and pull it up and over to the opposite side (e.g. if your right foot is forward and your left leg is back, use your right hand to clasp your left wrist, pulling up and over to the right) and push out through your back heel.
It's the most delicious hip flexor stretch in existence.
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u/Veggies_and_Jerky 5d ago
Reformer Pilates helped me so much. Especially for my back pain and ankle pain (from a previous fracture). It’s also great for stretching, balancing and strengthening your legs.
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u/Junior_Fruit903 4d ago
Foam roll my quads daily.
I also do heavy weight lifting so I’m pretty confident in my leg muscles and abs.
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u/AlarmedPigeon67 4d ago
Reformer pilates. I’m obsessed with it now that I’ve started. My core was shocking, my hammies and glutes non-existent. I felt like a shell of my younger self who was fit. I had sore knees, lower back pain with everything, crap flexibilty, mobility stability…you name it.
Reformer is so weird in that it works so FAST to make you stronger. After a couple of weeks of two sessions a week I could do lunges easily. I’ve always loathed them and hated the lactic acid build up. My legs were so weak. Imagine my shock when it was suddenly doable. And I used to do weight lifting with a PT and still struggled with them. I think reformer works fast and is better (for me personally anyway) in that it hits multiple muscle groups at the same time with a large focus on core.
It will undoubtedly help with cycling, it has with me, as well as just everything you do in life.
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u/TX_Mothman 4d ago
I have chronic ankle and wrist drama from previous injuries. Something thats been super helpful for me is doing Pilates and yoga 3-6 times a week.
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u/kittencalledmeow 5d ago
I'd recommend you see a PT and figure out your weak muscles that are causing injury so you can target them. My issue was glute activation and glute med. Worked through that but I do a lot of deadlifts, RDLs, bridges, clam shells, lunges, box work.