Some of you will know I like cycling, its a big part of Triathlon training! For those of you who enjoy time on your bike or for those who are interested to get out on a bike, to follow I explain the muscles we use when we are cycling and how to avoid injuries.
As cycling is not a weight bearing activity injuries don’t tend to “just happen”, they generally occur due to overuse/overtraining (perhaps too much too soon) or not having the right set up on your bike.
Cycling is an excellent cardiovascular activity, is good for building leg strength and is a good alternative to running post an injury.
The primary muscles for cyclists are in the hips and legs.
When sat on the saddle most of the power is generated from the downward pedal stroke (between the 12’o’clock and 5 o’clock position of the pedal). For this movement a little hip flexion along with the downward movement of hip and knee extension are the primary moves, but there are other muscles used as we move the pedal round.
The primary muscles used are:
Pushing down on the pedal from the top (at 12 o’clock) are the hip extensors which are our buttock and back of the thigh muscles (so the glutes and hamstrings).
Straightening the leg in the later push down phase we also use our knee extensors, these at the front of the thigh (the quadriceps (quads)). Plus pushing down through the foot we also use our calf muscles (gastrocnemius and soleus).
Dropping the heal slightly to complete the downward phase (at 6 o’clock) our ankle dorsiflexors are working. These are found on the top of the foot/front of calf (tibialis anterior) and these muscles then help the start of the up stroke, pulling the foot backwards and up.
Pulling upwards by bending the knee our knee flexors are at work and these are our hamstrings and some inner thigh muscles and also our superficial calf muscle (the bulky gastrocnemius).
Finally continuing to pull the leg up to the top (to 12 o’clock) are the hip flexors, at the front of the thigh and hip (the rectus femoris our main quadriceps muscle and iliopsoas which are deeper hip flexor muscles which come down through the pelvis).
And then the pedal cycle starts again….
It is important to remember that the greater downward force of the opposite leg is helping the momentum of the up stroke.
Shortened muscles cannot perform well. Sitting a lot could also lengthen the buttock (gluteal muscles), which creates a weakness, and strong gluteal muscles are key to the downward stroke.
The hamstrings, glutes and calf muscles (all at the back of the leg) are used extensively to push down in the pedal stroke, so strains can occur here, especially if you are not pushing down equally on each pedal, or if you are over stretching, perhaps because your seat is too high, or you are using one leg more than the other? This could be due to postural issues or could be an imbalance that has built up over time?
So the lower body is obviously important, however, we must not forget there is some upper body involvement too.
Upper Body Muscles Used:
The lower back, neck, shoulders and arms can really suffer from long hours on the bike and being hunched over the handle bars. The lower back muscles can be used to compensate for the glutes or hamstrings if they are weak. The forward reach to the handlebars - you might be over stretching to reach the handlebars and the weight of the body in the arms, or even holding/gripping onto the handlebars can all create tension.
So there is a lot of the body working to keep turning those cogs!
A lot of people find they can ride their bikes without any problems but will feel incredibly stiff after a long ride. Sports Massage Therapy allows your muscles to recover and heal quicker, plus another benefit is improved flexibility for your joints which can help you feel more comfortable and achieve more aerodynamic positions on the bike.
Get in touch if you would like to discuss any problematic niggles that are holding you back and stopping you from enjoying your rides even more!
Enjoy being out on your bike!
Main Muscles for Cycling
When sat on the saddle most of the power is generated from the downward pedal stroke (between the 12’o’clock and 5 o’clock position of the pedal). For this movement a little hip flexion along with the downward movement of hip and knee extension are the primary moves, but there are other muscles used as we move the pedal round.
The primary muscles used are:
Pushing down on the pedal from the top (at 12 o’clock) are the hip extensors which are our buttock and back of the thigh muscles (so the glutes and hamstrings).
Straightening the leg in the later push down phase we also use our knee extensors, these at the front of the thigh (the quadriceps (quads)). Plus pushing down through the foot we also use our calf muscles (gastrocnemius and soleus).
Dropping the heal slightly to complete the downward phase (at 6 o’clock) our ankle dorsiflexors are working. These are found on the top of the foot/front of calf (tibialis anterior) and these muscles then help the start of the up stroke, pulling the foot backwards and up.
Pulling upwards by bending the knee our knee flexors are at work and these are our hamstrings and some inner thigh muscles and also our superficial calf muscle (the bulky gastrocnemius).
And then the pedal cycle starts again….
It is important to remember that the greater downward force of the opposite leg is helping the momentum of the up stroke.
Below is a useful diagram to show how much the muscles are used in the pedal stroke.
As mentioned above and as you can see from the diagram the gluteals, hamstrings and quadriceps are used a lot. Therefore, cyclists can suffer from stiff sore thigh muscles as they are in great demand and the larger hip flexor muscles (at the front) can become stiff and shortened, particularly because of the body’s position when sitting all crunched up in the saddle. Picture the trunk bent over slightly and the pelvis tipped forward which naturally puts the hip flexor muscles in a shortened position. In addition this might be compounded by a similar sitting position if you are desk bound all day.
Shortened muscles cannot perform well. Sitting a lot could also lengthen the buttock (gluteal muscles), which creates a weakness, and strong gluteal muscles are key to the downward stroke.
The hamstrings, glutes and calf muscles (all at the back of the leg) are used extensively to push down in the pedal stroke, so strains can occur here, especially if you are not pushing down equally on each pedal, or if you are over stretching, perhaps because your seat is too high, or you are using one leg more than the other? This could be due to postural issues or could be an imbalance that has built up over time?
So the lower body is obviously important, however, we must not forget there is some upper body involvement too.
Upper Body Muscles Used:
The lower back, neck, shoulders and arms can really suffer from long hours on the bike and being hunched over the handle bars. The lower back muscles can be used to compensate for the glutes or hamstrings if they are weak. The forward reach to the handlebars - you might be over stretching to reach the handlebars and the weight of the body in the arms, or even holding/gripping onto the handlebars can all create tension.
So there is a lot of the body working to keep turning those cogs!
What are your cycling goals?
Are you training for any cycling Sportifs, or a cycling adventure holiday or triathlon training, keeping fit and healthy.
A lot of people find they can ride their bikes without any problems but will feel incredibly stiff after a long ride. Sports Massage Therapy allows your muscles to recover and heal quicker, plus another benefit is improved flexibility for your joints which can help you feel more comfortable and achieve more aerodynamic positions on the bike.
Get in touch if you would like to discuss any problematic niggles that are holding you back and stopping you from enjoying your rides even more!
Enjoy being out on your bike!