Tight hamstrings

thiscocks

I have recently had a 'tight' feeling in both of my hamstrings for the last couple of days since I have been riding into work last week. It is not painfull but they feel tight and more tender to the touch than normal.

I have not done anything majorly different in terms of miles done last week but have been riding in the drops more. Would riding in the drops somehow cause this? I do stretch after rides, admitedly probably not concentrating on the hamstrings as much as back and upper leg stretches.

The only other reason I can think of is I did very little walking last week. So was either on the bike or sitting down. Would this possibly be a cause also?

Thanks for any help,
Tim

dSIco

I don't know why this happens. I do, however, suffer from the same thing. Particularly over this weekend..

I guess touching your toes should help stretch things out a bit...

Si

simon_e

Common problem in cyclists as the activity never extends the leg in the appropriate way. Yoga / pilates type exercise is great.

Stretching exercises here:
http://www.velonews.com/article/86645
http://www.bikeradar.com/fitness/articl ... ruth-17237

Pokerface

It might also be the IT bands (I think I got that right?)

Seems to manifest itself in that area also?

simon_e

Pokerface wrote:

It might also be the IT bands

I thought that was around the knee? Often a lateral imbalance in muscle tension either side or above/below the patella rather than further up the thigh. Though I can imagine one could exacerbate the other.

Crops up regularly on here, it seems:
http://www.bikeradar.com/forum/viewtopic.php?p=16758305
http://www.bikeradar.com/forum/viewtopic.php?p=16656871
As the forum search is not working properly at the moment I'm using google site search:
http://www.google.co.uk/search?q=it+ban ... eradar.com

Wikipedia: http://en.wikipedia.org/wiki/Iliotibial_band_syndrome

Returning to the original topic:
http://www.bikeradar.com/forum/viewtopic.php?p=15039956
http://www.grouptrails.com/Stretches.htm

thiscocks

Thanks for the info. Will be making more of an effort to walk everyday and do s decent 10min stretch session after every ride...

ride_whenever

Give yourself more time to stretch if you can...

Aim to at least do your hip flexors, glutes, hamstrings, quads, calves, shins and lower back, it doesn't take too long and will pay dividends in the long run.

Kaise

your illiotibial band runs from the side of your glute toward the knee and is found by running your finger/thumb hard down the grove made when you tense your quads, if you get what i mean.

get wine bottle, empty of course and place it under you thigh as you lie on your side anduse it to roll up and down, compressing your ITB, this helps remove tension which affects hamstrings in the way you are experiencing

http://www.pilates-back-joint-exercise. ... retch.html
http://www.painreliever.com/pics/9/pro- ... .1.300.jpg

or you can use a foam roller if there is one at a gym you go to

ride_whenever

Better than a wine bottle (which could potentially shatter and is really hard!!!) is a 2 ltr coke style bottle about 2/3 full of water, the more water the harder it is and the less the softer. Great to be able to tune the hardness if you're really inflexible.

mrwibble

Buy the longest foam roller you can get and reap the benefits of the magnificence that is a foam roller