Training

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.

Cycling Plus Magazine subscription
Discover more great features on every aspect of cycling and get ahead of the pack with a subscription to Cycling Plus magazine . Check out the exclusive offer for Prudential RideLondon participants.