Cycling and The Four S's

Most Runners are often guilty of skimping on their warm up and tend to dive straight into a vigorous run, which is like starting your car in 4th gear inefficient, difficult and potentially damaging.

Now that Boris Cycles have infiltrated the city, it is fantastic to see so many people peddling their way around the roads, cycle lanes and parks.

If you are a novice cyclist, or planning for the "tour de France" soon, always think about the 4-S's for general round fitness:

Stamina

Cycling is a perfect workout for cardiovascular fitness. If you are recovering from an injury, cycling is a great low impact exercise to ease back into your fitness regime. Your physiotherapist can guide you as to when you can return to a normal routine through a graduated cycling programme.

Suppleness

Those avid cyclists who do not engage in a regular stretching regime may develop tight muscle groups over time .Areas of complaint particularly common amongst cyclists are the mid and low back and the hamstrings and hip flexors (the iliopsoas muscles). Your physiotherapist can assess you for muscle imbalance and prescribe a stretching regime to target areas that need work.

Strength

Power is the key for endurance activities like cycling. Weak main muscle groups tend to fatigue quicker and so stresses might be loaded onto other body structures, which might result in irritated joints, muscles and tendons. Good core strength is an important element in all physical activity. This means a strong trunk which includes the abdominals, hips, thighs, back and diaphragm - and helps promote healthy breathing patterns. A great exercise regime to encompasses the core areas is Pilates. Try one of our Pilates classes available at the Josephine Lawson Physiotherapy clinic or book a one-on-one session with Andrew Pilcher, a physiotherapist formally trained in Pilates techniques

Safety

Unfortunately wearing a cycle helmet in the UK is not yet compulsory. Buy a properly sized and fitted, which might save your life and will certainly help to protect you from serious head injury.

So remember - stamina, suppleness, strength and safety. Happy peddling!

Gregg Crimp - Physiotherapist

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