Cure post-ride pain hot spots

Cure post-ride pain hot spots

A long session in the saddle can leave you aching in regions you didn’t realise you had. Dr Matt Rabin, co-author of The Pain Free Cyclist, helps you target recovery...

Knocked knees

While more repetitive motion-based aches – such as patellofemoral pain syndrome, originating from the back of the kneecap and the femur – require a series of remedies that can include a full bike fit, dinging your knee on the handlebar is east to treat. Get osme ice wrapped in a towel on it as soon as possible – do this a couple of times a day for dive minutes.

First legs

Repetitive crank turns and a build-up of lactic acid eave many cyclists with a sore pair of shanks at the end of a long session. This is perfectly normal of course, but some lower cadence and easy pedalling for the last 30 minutes of a training ride is a good cool down drill that will lower the heart rate, flush out the lactic acid and help to reduce muscle ache.

Neck’s on the line

Straining a small joint in the back of the neck can send the muscles into spasm. Cyclists often ride for hours holding the neck in a position that compresses joints. Standing under a hot shower and performing gentle neck stretches – tucking your chin towards your chest to feel a gentle pull and twisting the head from side-to-side should alleviate any aches.

Handle the pain

Pins and needles in the fingers after a ride, nine time out of 10, is a sign of a nerve that’s been irritated by being held in the same position for ages. Begin by stretching your palm away from you and gently pulling the fingers back towards you – also turn your head left and right as the nerve could be in the neck. If that doesn’t help, look to reduce any inflammation with ibuprofen.

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