Leg muscle imbalance

Dan_JR

Hello All

I have been cycling for a few years now and seem to have developed a muscle disparity between legs.
My right calf & quad and marginally smaller and whenever I try to cross-train by running I always incur knee pain in the right side. The right just has smaller muscles (this has only occurred since taking up cycling).

A physio acquaintance suggested my glute was not activating properly and providing poor structural support.

Does anyone have any training suggestions to redress this imbalance? I may even find a few extra MPH

I do have a turbo trainer and considered one legged sessions....

Thanks
D

shockedsoshocked

Gym work may help this. Athletes, especially cyclists have notoriously "lazy" glutes, leaving it all to the hamstrings and lower back, despite being the strong muscle group in the body. Things like squats, lunges, bulgarian split squats and glute bridges may help.

StillGoing

I have a similar problem in that my right leg has been doing all the work. My physio has given me some exercises to build the hip abductors and other muscles in the left hip and groin.
These range from:
clam shells with thermoband
http://www.youtube.com/watch?v=CiqvDV8pzRk
Lunges with weights
http://www.youtube.com/watch?v=Z2n58m2i4jg
Squats with weights
http://www.youtube.com/watch?v=fQCpIaWoI3Q

You probably know the exercises but I've included a YT link demonstrating each one just in case.

Good luck

Herbsman

philthy3 wrote:

I have a similar problem in that my right leg has been doing all the work. My physio has given me some exercises to build the hip abductors and other muscles in the left hip and groin.
These range from:
clam shells with thermoband
http://www.youtube.com/watch?v=CiqvDV8pzRk
Lunges with weights
http://www.youtube.com/watch?v=Z2n58m2i4jg
Squats with weights
http://www.youtube.com/watch?v=fQCpIaWoI3Q

You probably know the exercises but I've included a YT link demonstrating each one just in case.

Good luck

You're too lazy to type 'YouTube' so it's no wonder your left leg is too lazy to contribute to your pedal stroke.

StillGoing

Hah ha. Too busy doing lunges squire.

d87heaven

One legged squats, bodyweight is enough but concentrate on form.
Clamshells with theraband.
Supine bridges, progressing to single leg supine bridges. If you feel cramping in the hammy whilst doing them it indicates your glutes aren't dominant over the hammys.
Keeping good form is important, its easy to cheat.
Difference in muscle bulk are common between limbs as we have a dominant side, restrictions etc but they can be caused by weak muscles, leg length descripancys, or even neural impingements. Strength testing can be a good guide as bulk may differ but strength can be equal.

Alex_Simmons/RST

Dan_JR wrote:

Hello All

I have been cycling for a few years now and seem to have developed a muscle disparity between legs.
My right calf & quad and marginally smaller and whenever I try to cross-train by running I always incur knee pain in the right side. The right just has smaller muscles (this has only occurred since taking up cycling).

A physio acquaintance suggested my glute was not activating properly and providing poor structural support.

Does anyone have any training suggestions to redress this imbalance? I may even find a few extra MPH

I do have a turbo trainer and considered one legged sessions....

Thanks
D

Are you concerned with how you look, or how you are performing on a bike? The solution will be different depending on the answer to that.

If the latter, focus on getting a proper bike fit, and perhaps also consider orthotic correction for all the time you spend off the bike (but only after specialist advice). What you might need may also depend on the nature of your non-bike activity (e.g. physical labour v sedentary desk work).

BTW - leg muscle imbalance is over rated as a performance (impediment) issue.

d87heaven

Why would someone consider orthotics for contralateral strength disparities?

Dan_JR

Thanks everyone for your responses.

Alex_Simmons/RST wrote:

Dan_JR wrote:

Hello All

Are you concerned with how you look, or how you are performing on a bike? The solution will be different depending on the answer to that.

If the latter, focus on getting a proper bike fit, and perhaps also consider orthotic correction for all the time you spend off the bike (but only after specialist advice). What you might need may also depend on the nature of your non-bike activity (e.g. physical labour v sedentary desk work).

BTW - leg muscle imbalance is over rated as a performance (impediment) issue.

No I don't have an issue with the way it looks or my performance on the bike. I figured if they were more balanced then there may be some natural performance enhancements.

To be honest my biggest concern is that it limits my ability to run - my right knee gets very painful after 3kms usually and I have to stop (I made the mistake of pushing on once and was off the bike for weeks recovering).

Alex_Simmons/RST

d87heaven wrote:

Why would someone consider orthotics for contralateral strength disparities?

Because it may not actually be a strength disparity, or more to the point any disparity is probably the result of a functional asymmetry. It may be a case of treating the cause, not the symptom. I say may because it really should be assessed by a professional.

Of our waking hours, we might spend 10% on a bike (give or take). So if our functional symmetry for the other 90% of the time is a bit whacko, it might make sense that this is the real reason why there is an imbalance in the first place (and not necessarily the bike).

But still get a good bike fit.

StillGoing

Dan_JR wrote:

Thanks everyone for your responses.

Alex_Simmons/RST wrote:

Dan_JR wrote:

Hello All

Are you concerned with how you look, or how you are performing on a bike? The solution will be different depending on the answer to that.

If the latter, focus on getting a proper bike fit, and perhaps also consider orthotic correction for all the time you spend off the bike (but only after specialist advice). What you might need may also depend on the nature of your non-bike activity (e.g. physical labour v sedentary desk work).

BTW - leg muscle imbalance is over rated as a performance (impediment) issue.

No I don't have an issue with the way it looks or my performance on the bike. I figured if they were more balanced then there may be some natural performance enhancements.

To be honest my biggest concern is that it limits my ability to run - my right knee gets very painful after 3kms usually and I have to stop (I made the mistake of pushing on once and was off the bike for weeks recovering).

My condition was identified after an MRI scan for a recurring knee injury that had so far resulted in two Arthroscopys. This time a better consultant suggested physio first and this is when the muscle imbalance was identified. The tight inner muscle effectively pulls the knee joint together causing pressure in it aggravated by running, jumping etc and consequential wear and tear on the cartilage. Stretching those muscles through exercise allows the joint to open up again and move freely, has helped remove the pain and has the benefit of improving my climbing ability, which is quite frankly crap.

d87heaven

Alex_Simmons/RST wrote:

d87heaven wrote:

Why would someone consider orthotics for contralateral strength disparities?

Because it may not actually be a strength disparity, or more to the point any disparity is probably the result of a functional asymmetry. It may be a case of treating the cause, not the symptom. I say may because it really should be assessed by a professional.

Of our waking hours, we might spend 10% on a bike (give or take). So if our functional symmetry for the other 90% of the time is a bit whacko, it might make sense that this is the real reason why there is an imbalance in the first place (and not necessarily the bike).

But still get a good bike fit.

I would agree it needs a poper assesment.
My point was more towards if you ask about orthotics most (not all) people go see a podiatrist who will likely perscribe orthotics as thats what they do. Something like say a 20 mm leg length descrepancy can be something as simple(relatively speaking) as a restricted posterior chain. Go see a pod and they will give you a heel lift or orthoses when reality is some soft tissue work is the best place to start.

Interesting what you say about leg muscle imbalance not impairing performance Alex, If you have any articles you could be me in the direction of I would be most grateful.

Alex_Simmons/RST

d87heaven wrote:

Alex_Simmons/RST wrote:

d87heaven wrote:

Why would someone consider orthotics for contralateral strength disparities?

Because it may not actually be a strength disparity, or more to the point any disparity is probably the result of a functional asymmetry. It may be a case of treating the cause, not the symptom. I say may because it really should be assessed by a professional.

Of our waking hours, we might spend 10% on a bike (give or take). So if our functional symmetry for the other 90% of the time is a bit whacko, it might make sense that this is the real reason why there is an imbalance in the first place (and not necessarily the bike).

But still get a good bike fit.

I would agree it needs a poper assesment.
My point was more towards if you ask about orthotics most (not all) people go see a podiatrist who will likely perscribe orthotics as thats what they do. Something like say a 20 mm leg length descrepancy can be something as simple(relatively speaking) as a restricted posterior chain. Go see a pod and they will give you a heel lift or orthoses when reality is some soft tissue work is the best place to start.

Interesting what you say about leg muscle imbalance not impairing performance Alex, If you have any articles you could be me in the direction of I would be most grateful.

Yeah - I didn't mean see a podiatrist, rather find out what your issue is and deal with that. In some cases strategic use of orthotics may help, but it could be something totally different.

I'm not sure when it will be published, but there will be a paper at some stage about my own experience (not by me - by a PhD student at a US university).

I'm unique (I think) in having several years of power meter data both before and after a trans-tibial amputation, as well as a resulting difference in thigh circumference of 10cm. Granted my top end/peak power has suffered (down ~ 250W), but I was able to replicate and/or better my pre-amputation power output for all durations of ~ 4-minutes and longer (in fact if you remove the peak 5 seconds from averages, my power is pretty well the same across most durations as before my amputation). I've also had very similar racing outcomes pre and post amputation in terms of performances at state & national championships as well as open racing including open race wins, national records in team pursuit, performances in pursuit and points/scratch racing.

I have, I'd suggest, a significant difference in strength and muscle volume between my left and right legs. So it's just as well that cycling is not a sport for which performance is limited by strength, but rather one limited by our aerobic metabolism.