Relieves legs pain after a bike exit

Relieves Legs Pain After a Bike Exit

How to relieve pain in the legs After cycling and its causes There are days when we go out to shoot with friends and we believe that we are Contador, Nairo or Froome , it depends on the favorite of each one running the tour, and we do not think that as amateur cyclists that we are in the next days we will pay for this quite expensive because our legs will look like two concrete blocks that we will have to drag.

We are not professionals, we do not have a physio to message us after each departure, we do not have a diet controlled millimetri cally-

we do not have a training plan made by NASA. We are normal people with a lot of daily obligations and most of us can not devote all the time we want to the bicycle and many times when we get home we have dead legs.

How to ride a bike around the city: How to ride the streets? Driving on the streets, in normal traffic is not difficult at all. It is, however, worth knowing a few universal rules and tricks the best bike us that help you reach your destination safely.

Bike ride The most important thing is to never skip the stretch before leaving and we have to devote the same time to recovery as to training to arrive in conditions to the other exit in a group or alone (that's our thing) Then try to get rid of those tired legs as speed your recovery, we will see the most common pain and the causes and relieve leg pain after a euphoric day with the bike.

The most common discomforts on the legs of cyclists The pain in the legs after a bicycle trip can be due to many causes, Some of the most common are the following:

Cramps In the legs it is very common that muscle spasms appear, or also called cramps, this is because the muscle contracts and does not relax. This pain is very common in cyclists who spend a lot of time on the road. If you are affected by a cramp during your departure it is important that you massage the leg enough to decrease the stiffness. If that does not relieve the pain, try doing a stretch.

Another thing you can do is not stop pedaling, change the cadence pedal gently and vary the pressure of the foot on the pedal, if this does not help much try to get off the bike and try to walk like this you use other muscles and if this does not It works try what we have said before.

The most likely explanation is that the repetitive movement of the muscles we use to ride a bicycle is fatigued, this fatigue contributes to the alteration in the neuromuscular control of our muscles and their coordination causing cramps.

The most likely causes of these bicycle cramps would be these: ● We are not too trained ● It is very hot or the environment is very humid and we become dehydrated ● We increase the intensity or duration of the departure or march ● We lack food (use bars or gels)

Iliotibial band friction syndrome When cycling is not an occasional thing, you may end up developing a friction syndrome in the iliotibial band. This syndrome is caused by the frequency and not using the bicycle that is appropriate for your size or you do not have the measurements of the bicycle.

Symptoms may begin with a stinging sensation just above the knee (on the outside of the knee) that spreads to the outside of the thigh, usually, this syndrome is reflected, with a burning or intense pain that you feel in the moment or after leaving my bike. In these cases, it is advisable to rest, place ice to reduce pain and perform rehabilitation exercises.

The most common cause of this syndrome is the bad posture between the bicycle and we may be anatomical or we do not take the bike well adjusted to our physiology, this misalignment makes a significant pressure on the iliotibial band Although this can be treated at home It is important that, if the pain becomes very intense and repetitive, visit a specialist who can find the solution.

A basic treatment on the bike would be: Adjust the seat (from normal we will lower it) Modify the position of the coves When pedaling do not force up with the pedals Patience

Thigh pain Due to the constant friction of your skin with your clothes or the saddle can cause the skin to get irritated, and feel that discomfort when riding a bicycle. These chafing tend to affect you more when the route is long since you tend to perspire more.

Thigh You can also see if the cause of these pains in the thighs is that you do not have the bicycle properly adjusted to your body, check the saddle of your bike the height of this or if it is too advanced or backward-

The way we sit, the posture, and our state of form, we must bear in mind that we spend more time on foot than by bike and our muscles on bikes become fatigued more.

Overload on the twins When there is a bad posture or a wrong way of pedaling it can end up generating an overload in the muscles. One of the most common contractures in the case of the cyclist is caused in the twins. When there is overload in the twins it is reflected as an intense discomfort in the twins. The main causes are due to the following reasons:

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Bad foot support.

The tension in the muscles.

Bad circulation.

When these muscle contractions occur you must have a rest, at least three days. It is also necessary to do stretches and massages to relieve pain.

Tips to relieve pain in the legs To help reduce the pain of tired legs on a long road trip it is important that you perform certain rest routines that will help relieve muscle tension.

A practice that will help you exit when you are coming home rhythm for about five minutes return to normal, then we can stretching

a lot to relax is after an to roll slower and change or until the pulsations get off the bike and start

It would also be fundamental that it would help us a lot in the recovery is to be able to take a protein shake with some carbohydrates before 45 minutes of stopping the bicycle. Research shows that the combination of carbohydrates with protein after exercise increases muscle synthesis.

Place your legs in cold water It is one of the best-known tips to relieve pain, This does not have the same effect if we just throw water over our legs so we have to suffer a bit, we can do it in the bathtub at home and the only thing is to fill it water until we cover our thighs and throw a couple of ice bags of those that sell at gas stations.

To achieve the desired effect the temperature of the water must be between 10ยบ and 15ยบ centigrade, (we must be a little brave but then we will appreciate it) and so we have to be a minimum of 20min. and a maximum of 30min. NO MORE because if we are more than 30min.

Our body thinks that we are going to enter into a state of hypothermia and begin to dilate the blood vessels to increase body temperature achieving the opposite effect to the desired The benefits are the following: ● ● ● ● ●

It helps you eliminate lactic acid Reduces the inflammation of the muscles.

Helps the blood vessels, eliminate the impurities generated by the body with lactic acid.

Better muscle function It helps to reduce general fatigue.

When you dip your legs in cold water, the blood vessels contract and begin to drain the blood from your legs, causing your legs go numb and your legs to cool. After 10 minutes of having our legs submerged in the cold water, our body will begin the process of elimination of lactic acid and invigoration of the leg muscles with oxygen.

Comprehension garments: We all know the compression garments but we do not all know the benefits it has. these are the tips of Andy Chatterton manager of the brand Compressport

When riding a bicycle there is a small oscillation in the muscles that cause small tears, this causes the legs to swell and cause the pain that we are talking about in this article.

The use of this garment in the twin during an exit reduces this vibration by 31% and reduces muscle fatigue and tears by 42% With only use it 15min. we improve the blood circulation by 15% another 15% in the oxygenation of the blood and we eliminate the toxins by 13%

This technique is one of the oldest and most effective.

Among the benefits of using these garments of understanding is the following: ● ● ● ●

It reduces the levels of lactate in the blood.

It helps the recovery of muscles is much faster.

Improves blood flow Improve our aerodynamics

The way to use these garments would be to take them in the calves during the time we are rolling, then use a pair of legs approximately two hours to start our recovery and finally put on a pair of compression socks for the rest of the day or all night if we want.

Many cyclists have admitted that they sleep with this type of garments to decrease the recovery time Eat well When the muscles are sensitive, they need you to eat a good amount of protein and carbohydrates in order to rebuild the muscles of the legs after a long day of cycling. Keeping hydrated before, during and after the activity will make it possible for you to not be affected by cramps.

Then there are foods that will help you to prevent muscle pain such as blueberries, blackberries, raspberries, plums, etc-

All these dark fruits are rich in antioxidants and prevent us from inflammation and swelling of our legs. A very good idea would be to eat them before going out to shoot.

Active recovery This is a very popular method that consists of having a less intense physical activity, replacing the time we have to rest for very light exercises. It will help eliminate pain and stiffness because it stimulates blood flow.

This active recovery we can do the day after having tightened a lot with the bike and the best way to do it would be to shoot from 30 to 60min.

In a flat place and with the small plate and medium pinion without abusing much of pulsations or strength because we can get the opposite effect to the desired and punish more our battered legs.

Rest well If you did active recovery do not overdo the time, you should let the muscles rest. In addition, it is clinically proven, that if you let the body rest, it will respond and recover better.

In any case the most important and cheapest is sleeping, there are athletes who after a race sleep more than 12 hours in a row for their recovery.

Massage the muscle If your legs hurt a lot, massage can help relieve tension because it increases blood flow, aligns the muscle fibers, and helps these to heal.

Ideally, after each exit, we had a good physio to relax our legs with a good massage but as many of us can not afford it because there is a good video of Fisioterapia-online.com for us to do at home Apply heat and cold This therapy helps to recover in a faster and more effective way.

The heat will help increase blood flow and the cold reduces inflammation. With pads or in the shower you can apply this therapy in your own home.

Things you should know about Leg Fatigue They will appear when you make an extra effort to what you are used to. Even if you are well trained, if you increase the exercise, you are prone to muscle aches. It is not necessary to take a muscle relaxant or an anti-inflammatory every time your legs hurt.

How to prevent leg pain Cycling is a sport that is very popular today. However, for you to succeed and enjoy practicing this sport it is important that you take measures to prevent any ailment.

Whether you are a professional cyclist or if you only do it for fun it is important that you take precautions to avoid the pain you may have when riding a bicycle.

It is important that you drink a lot of water and avoid cycling where there is a lot of heat.

Benefits of cycling for health The benefits of cycling are many when you get used to cycling-

you will see how your sports practices will maximize and help you reduce stress.

However, the benefits of cycling for health are many, including the following: ● ● ● ●

Helps tone, sculpt and firm the thighs, calf muscles and the pelvic region.

Reduces cellulite It helps to improve circulation and helps prevent coronary and diabetes diseases.

Reduces or prevents the appearance of osteoarthritis, because it strengthens the ligaments and tendons.

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Increase lung capacity.

Eliminates fat and toxins.

Improves the joints.

Delays aging Increase calcium in bones.

It helps reduce problems in the column.

It increases the power of the heart, the rhythmic movement of the legs, makes it possible for the muscles to ask for more oxygen so that the heart pumps more blood. Gaining thus greater resistance.

To practice cycling, without the problems of muscle problems, it is necessary that you take care of all the aspects involved in doing this sport. Feeding, training, stretching, and resting are essential things that you must take into account so that you can enjoy cycling.

-Thanks everyone