Plantar Fasciitis is a painful condition caused by repetitive strains or overuse of the tendon which runs from under your heel to the front of your foot.

Signs & Symptoms

  • Pain / tenderness on and under the heel and arch of the foot areas
  • Pain worse first thing in the morning until the muscles warm & free
  • Tenderness & Pain on the heel
  • If untreated the pain experienced first thing in the morning will worsen and become prolonged
  • Foot pain or high-arched feet may cause a gait change, which can cause additional pain.


  • Running, dancing or jumping
  • Very tight calf muscles
  • Hi or low arches
  • Being overweight
  • Footwear which does not provide arch support

What can you do?

  • Anti-inflammatory
  • Ice Therapy
  • Rest
  • Tape the foot
  • PF Night Splint
  • Switch to Barefoot shoes
  • Massage & Stretches¬†– as part of your¬† sports massage treatment I prescribe specific stretches¬†to improve and rehabilitate your sports injuries. I also¬†offer¬†targeted advice¬†to improve your overall balance, strength and alignment allowing for safe, structured progression within your chosen sport.

Request your sports massage for Plantar Fasciitis HERE

or call 07790 774 239 to book.

Recover from Plantar Fasciitis

After sleeping or resting your plantar fascia tighten and shorten. Hence the dreadful pain with your first steps out of bed. The exercise below helps make the plantar fascia more supple and flexible by stretching the muscles on the sole of the foot whilst giving a gentle massage effect. It should be done  immediately after waking up.

  • Sit barefoot on a chair or the edge of your bed and place a golf ball, tennis ball, or rolling pin under the foot.
  • Whilst seated roll the ball with the arch of the foot back and forth from your heel to the toes, for¬†30-40 seconds and apply as much pressure as you an without causing more pain.
  • If this feels okay, you can take the exercise further by doing this exercise while you are standing up, making the exercise a lot stronger.
  • Keep doing this for about 4 minutes.

Prevent Plantar Fasciitis

Regular Massage
A regular massage with a seasoned professional will keep your¬†muscles flexible and strong¬†which will help you¬†prevent injury, reach new targets and improve your personal bests. Don’t wait until you have an in jury… an ounce of prevention is worth a pound of cure!

Warm up properly
This means not only stretching prior to a given athletic event, but a  gradual rather than sudden increase in volume and intensity over the course of  the training season. A frequent cause of plantar fasciitis is a sudden increase  of activity without suitable preparation.

Avoid activities that cause pain
Running on steep terrain, excessively hard or soft  ground, etc can cause unnatural biomechanical strain to the foot, resulting in  pain. This is generally a sign of stress leading to injury and should be  curtailed or discontinued.

Shoes & arch support
Athletic demands placed on the feet, particularly during running events, are extreme. Injury results when your feet are inflexible, tight or weak. Switch to Barefoot shoes which are light and flexible. Regular Foot exercises/ Stretches will greatly reduce the chance of suffering with Plantar Fasciitis.

Rest and rehabilitation
Probably the most important curative therapy for  cases of plantar fasciitis is thorough rest. The injured athlete must be  prepared to wait out the necessary healing phase, avoiding temptation to return  prematurely to athletic activity.

Strengthening exercises
Below are two simple strength exercises to help condition the muscles, tendons and joints around the foot and ankle.

Plantar Rolling: Place a small tennis ball under the  arch of the affected foot. Slowly move the foot back and forth allowing the tennis  ball to roll around under the arch. This activity will help to stretch,  strengthen and massage  the affected area.
Toe Walking: Stand upright in bare feet and  rise up onto the toes and front of the foot. Balance in this position and walk  forward in slow, small steps. Maintain an upright, balanced posture, staying as high as possible with each step. Complete three sets of the exercise, with a short  break in between sets, for a total of 20 meters.

I can help you!

My sports massage studio is in Truro:
The Old Bakery Studios
Blewetts Wharf (just past radio Cornwall)

To book your sports massage in Truro with me please call 07790 774 239

To avoid sports burnout you need to change your nutritional intake, otherwise you can create the symptoms of burnout whether you are a keen sports person or couch potato!

How can you avoid Sports Burnout?

Regular exercise has countless health benefits, but it can¬†mean you need to check and ‚Äėtweak‚Äô your nutritional intake. The correct balance will help you maintain your energy levels and protect you from ‘burn out’ and injury.

It is crucial to keep an eye on ‘Vitamin B¬†Complex’, this is because their group combined¬†role is the release of energy from food and help prevent burnout.¬†If you have an active lifestyle and partake regularly in sports you will probably require slightly higher amounts of Vitamins B1, B3 & B5.

What should you be taking?

Click on the individual below links to find out more:




Vitamin B complex:

Vitamin C

Remember, exercise generates free radicals and can take its toll on your immune system especially if you have a stressed  & busy lifestyle. Vitamin C has a key role for all sports participants.

Vitamin E

piriformis stretch, hamstring strain stretch, groin strain stretch









This stretch is really useful if you have a Hamstring Strain

This stretch also helps you recover from:

  • Hip pain
  • Pelvis Pain
  • Lower back tension
  • Groin Strain
  • Piriformis Syndrome

How to….

You can either rest against a gym ball to support your back or lean against a wall.

  • Sit with your legs wide apart. Whilst keeping your back straight lean forward.
  • To increase the intensity of the stretch –¬†move your legs further apart, slide your hands down your legs towards your feet WHILE pointing your toes towards your body.


Maga Therapy Top Tips When Stretching.

  • The best way to achieve the fullest potential of the stretch for your muscles is to start to listen to and ‚Äėfeel‚Äô the stretch in your back, some areas might be tighter than others.
  • If you can feel an area of tightness repeat the appropriate exercise from the above list, going into the stretch slowly and ‚Äėfeel‚Äô it release. Breathe deeply & don‚Äôt hold your breath.
  • Pinpointing the area and focusing your mind on it will greatly help achieving a deep and relaxing stretch
  • Check with GP prior to stretching.

Many of us simply forget that efficient breathing enhances your fitness performance AND reduces stress. ¬†As something we do naturally, it seems crazy to find myself writing about breathing. However, I’ve noted that many of my clients ‚ÄėReverse Breathe‚Äô. Additionally, I have noted when breathing patterns are corrected that there are very obvious and dramatic results both immediately and long term.

Click HERE to book your Stress Busting | sport specific treatment

What is Reverse breathing?

Naturally we breathe using our diaphragm. If you watch a baby breathing you will see what I mean. However poor posture, stress, anxiety, and general tension all affect our capacity to breathe ‚Äėproperly‚Äô Upper chest breathing causes you to expel excessive amounts of Carbon Dioxide (therefore depleting your carbon Dioxide stores). This causes you to feel tense, agitated, breathless, and can cause your nervous system to go into overdrive. In extreme cases this can result in pins and needles/ tingling in hands, a tingling feeling in the lips, metallic taste in the mouth, and cramping of the feet or hands.

Carbon Dioxide is often seen as the ‚Äėbaddie‚Äô, however it’s vital to our health and general well-being acting as our ‚Äėnatural tranquilliser‚Äô

Re-learning to use your diaphragm in breathing and to reduce your rate of breathing is an important first step in managing the symptoms of anxiety, anger, panic, AND increasing your physical activities, clearing training plateaus etc.

How Does Reverse Breathing Affect You?

I have noted that with my clients (who are keen Sports participants) the effect of reverse breathing can lead to plateauing, as well as less energy and a longer recovery period, whilst my non-sporty clients, many of whom have very stressed, busy lifestyles, feel more stressed and even more lethargic!!

Click HERE to book your Stress Busting | sport specific treatment

Check YOUR Breathing Pattern

  • Rest one hand on your upper chest and the¬†other over your navel area
  • Breathe normally for a minute or so
  • Notice which hand rises¬†first when you inhale


  • ¬†If the upper hand rises¬†first you are reverse breathing
  • If the lower hand rises¬†first you are breathing with your diaphragm
  • If both move at the same¬†time you are using a mix of both

Breathing Exercise To Reduce Stress & Normalise Breathing

Sit in an upright position looking straight ahead. (You can close your eyes if it helps). Put one palm on your upper chest and the other over your navel. (The aim is to have the lower hand rise first when you breathe in.) Breathe out gently and effortlessly. Now wait for a second or two until the body spontaneously begins the inhalation. Hold the breath for a few seconds, then exhale slowly.

I find it helps if you count slowly as you breathe in…. i.e.¬†breathe in to the count of 6 (lets say) hold for 2 seconds, breathe out for 7. ¬†Also,¬†I find it beneficial to increase¬†the duration of the¬†inhale/ exhale¬†increase when comfortable (easy), i,e Breathe in (and out)¬†to 7, 8, 9 etc.

You may be tempted at this point to ‚Äėforce‚Äô a deeper inhalation, but¬†this really won‚Äôt help! Allow your body to find its natural rate, I‚Äôm certain¬†that as you try this you will already be feeling your body automatically relax! Continue doing this for about 5 to 10 minutes.

Your New Breathing Pattern

Your new slow, relaxed, method of breathing may take a little time to get used to particularly if you have been desk-slumped or experiencing stress for a long time, but don’t despair, it gets easier and easier to change this pattern!

Feedback using this technique has been varied….from the reduction of ‘plateau’ when training to¬†personal bests*, to ease of training, an instant calming solution and even enhanced orgasms (really!). Breathing this way also helps¬†relieve (and alleviate) ¬†tension between the shoulder blades!

*Please note: Whilst breathing ‘properly’ enhances many aspects of your life, muscle tension/ lack of flexibility¬†will affect the outcome. Did you know excessive amounts of Oxygen (relative to the level of Carbon Dioxide) in our system causes us to feel agitated and jumpy. Whereas too much Carbon Dioxide (relative to the level of oxygen) can leave us feeling sluggish, sleepy and tired!

Click HERE to book your Stress Busting | sport specific treatment

Discover what causes and how to prevent muscle cramp  here!

 What is a Muscle Cramp and Spasm?

Muscle cramp and muscle spasms are  annoying conditions that involves a sudden, involuntary contraction and tightening of a muscle that will not immediately relax. Cramps can last anywhere from a few seconds to over 15 minutes and can often be seen visibly.

Muscle cramp and spasms can involve one muscle or the whole group. Although a spasm or cramp can occur in just about any muscle, the most common muscle groups affected are:

    • The lower leg and calf¬†muscles.
    • The upper leg (hams &¬†quads)
    • The feet and hands.

I uses a combination of techniques to provide effective solutions to both treat and prevent Cramp.


Muscle cramps and spasms can range in intensity from a slight twitch to a severe, agonizing contraction.

People who are at the greatest risk of muscle cramps are:

  • Those who take drugs or certain medications
  • Live or work in excessive heat and humidity
  • Its common among endurance athletes
  • People over 65 years of age who perform¬†strenuous physical activity.

What Causes Muscle Cramp and Spasm?

There are several causes, the main ones being:

  • Dehydration
  • Electrolyte and mineral¬†depletion.
  • Muscle fatigue and overuse
  • Poor flexibility and tight¬†muscles

A number of other factors include

  • Excessive use of alcohol, drugs and¬†medication.
  • Inadequate blood supply to area
  • Injury or muscle strain
  • Working or exercising in high heat and¬†humidity

Treating Muscle Cramp and Spasm

Muscle cramps and spasms will usually go away on their own but there are a few important steps you can take to decrease the severity and duration of them.

  1. Stop the activity that triggered the cramp in the first place.
  2. Gently stretch the effected muscle or muscle group.
  3. Keep the effected areas moving with light activity and gentle massage.
  4. Continue to apply heat and massage to help promote blood flow.

Preventing Muscle Cramp and Spasm

A great place to start is to improve your general health and fitness. Improving your cardiovascular fitness will improve the delivery of blood to your muscles, which will ensure that they have adequate amounts of oxygen and nutrients to function properly.

Another key activity that will help to prevent muscle cramp and spasms is Stretching. Read More About Stretching

Keeping your muscles loose and flexible will help prevent them from cramping. Be sure to warm up and cool down after ALL physical activity.


Training for a triathlon? I can help you to improve your performance and prevent injuries.

The competition level of a triathlon is so intense that there is very little of the body that is spared. However, whether its swimming, cycling or running, the majority of the punishment and stress is focused on your legs and arms.

Remember that muscular tension or joint misalignment will affect your performance. Click HERE to book your Deep Tissue | Sport Specific Treatment

Common Triathlon Injuries

Training for, and competing in a triathlon requires hours of rigorous exercise and practice. One of the most common problems associated with the sport of triathlon is overtraining; or not giving your body the rest it requires to stay fit, healthy and injury free. Another major concern, during training and competition is dehydration and exhaustion. It is far too easy to tire out, and forget to keep yourself hydrated, because there are no real rest breaks during the race, simply transitions from one phase to another. You are literally going from one race to another with very little time to catch your breath, let alone be able to drink enough water to keep you safely hydrated. That being said, common injuries include muscle strains, muscle cramps, torn ACL, repetitive strain injuries like rotator cuff tears, sprained ankles, and fall-related breaks, cuts and sbruises. If you are suffering from heat exhaustion, your balance and vision may be affected, and you can easily trip or stumble while running, or fall off of your cycle. A triathlon is hands-down the most strenuous sport in the world, and the list of potential injuries reflects that.

Remember that muscular tension or joint misalignment will affect your performance. Click HERE to book your Deep Tissue | Sport Specific Treatment

Injury Prevention Strategies

The best prevention tip of all is to be as fit, flexible and strong as you can possibly be, before even beginning to train for this type of competition. Strength training for endurance purposes, combined with aerobic and cardiovascular training is also recommended.At some point in your training, it is recommended that you add sprint training in all three phases of the competition, to build up strength endurance in swimming, cycling and running. Top tips to reduce the risk of injuries during triathlon training and competition.

    • Cool Down: Allow an adequate cool-down period and perform after¬†training or competition stretching.
    • Footwear: The majority of the¬†punishment during the running phase of the race will fall on your feet,¬†and the proper footwear can often mean the difference between running¬†injury free or annoying lower leg injuries. Read More About Footwear
    • Gear: You simply have to have¬†the proper gear for every phase of the sport, including a quality cycle¬†helmet and protective eye wear. The importance of maintaining your bike¬†must also be a priority.
    • Rest: After training, you need¬†rest, period. Making sure that you get enough “down-time” and¬†sleep every day, not only on training days, will ensure that your body¬†will adapt to the physical training quicker, and reduces the risk of injuring yourself before you get the chance to compete.
    • Stay Hydrated: Stay well hydrated by¬†drinking water every 20-30 minutes even if you do not feel thirsty.¬†Dehydration leads to fatigue, nausea, and disorientation, all factors that¬†can result in falls and spills.
    • Strength & Conditioning: Strength training leads to¬†reduced potential for injury as it increases the strength of the muscles¬†as well as that of the supporting joints and tendons. Agility training is¬†particularly helpful to the triathlete as it works to improve the ability¬†of the body to quickly adapt to a change in direction, motion and velocity.
    • Stretching: Stiff joints and muscles¬†will ultimately lead to injured joints and muscles so improving the¬†flexibility of the body will also work to decrease the likelihood of¬†injury. Stretching is a key ingredient to any warm up routine and plays an¬†important role in improving flexibility as it increases the range of¬†motion in joints and the elasticity of muscles.
    • Training Aids: Braces and supports can be¬†very beneficial if you have a history of repetitive injuries. Any known¬†weak area of your body should be protected and supported throughout¬†training and competition, especially the joints.
    • Warm Up: Always warm-up properly prior to training and¬†especially competition.

Remember that muscular tension or joint misalignment will affect your performance. Click HERE to book your Deep Tissue | Sport Specific Treatment

Whether you jog daily or just dash to catch the train, you are prone to shin splints. Knowing how to deal with the physical symptoms of shin splints is vital information, even  for non-sporty types.

What are shin splints

The term shin splints is a name often given to any pain at the front of the lower leg. However, ‚Äėtrue‚Äô shin splints symptoms occur at the front inside of the shin bone. Many athletes¬†develop shin splints (aka medial tibial stress syndrome) at some point. Whilst shin splints often heal on their own, severe shin splints can be a problem.

Causes Of Shin Splints

Shin Splints are a symptom of an underlying problem, generally be caused by or are a symptom of physical stress including:

  • Overuse, tight muscles.
  • Stress fractures (tiny, hairline breaks in the lower leg bones)
  • Over-pronation or ‚ÄĚflat feet‚ÄĚ, which is when the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons.

Shin splints are very common. They are the cause of 13% of all running injuries. Runners might get them after increasing the intensity of their running or changing the surface they run on from a relatively soft surface to a hard surface. Shin splints are also common in dancers. Bespoke sports massage is the logical way to avoid or treat shin splints.


Shin Splint Symptoms:

  • Pain over the inside lower half of the shin.
  • Pain at the start of exercise which often eases as the session continues
  • Pain often returns after activity and may be at its worse the next morning.
  • Sometimes swelling.
  • Lumps and bumps may be felt when feeling the inside of the shin bone.
  • Pain when the toes or foot are bent downwards.
  • A redness over the inside of the shin (however this is not always present).

Treating Shin Splints

  • Rest to allow the injury to heal.
  • Apply ice or cold therapy in the early stages, particularly when it is very painful.
  • Stretch to prevent and assist recovery‚Ķ READ MORE
  • Wear shock absorbing insoles in your shoes, this will help reduce the stress on the lower leg.
  • Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water.
  • Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the natural heat which causes blood vessels to dilate and increases the flow of blood to the tissues to aid healing.
  • Targeted sports massage for rehabilitation is very important and will assist in a speedy recovery.

Getting Back To Running Post Shin Splints.

After about two weeks (generally) Shin Splint symptoms have generally resolved you can reinstate your running training programme using the following restrictions:

  • Stretching and strengthening exercises (twice a day).
  • Running on level and soft terrain is best.
  • Limit your distance to 50% of that tolerated pre-injury.
  • Reduce your intensity (pace) by one half.
  • Only then can a gradual increase in pace be attempted,.
  • Over a three to six-week period, a gradual increase in distance is allowed.

 As part of your Maga sports massage/ remedial therapy treatment (s) you will receive targeted advice to prevent physical stress or treat your shin splints.


Can massage and specific stretches improve your golf game? The answer is simply YES!! Efficient conditioning of your muscles permits greater control and allows you to increase the speed of the golf head.  In short, If you want to improve your game and prevent injuries this article is written just for you! You may or may not be aware that the golf swing has four phases: the back swing, downswing, ball strike and follow-through. The back swing stretches the muscles in preparation for the powerful forward release. The forward swing segment of the drive releases the full power of the swing and determines the distance the ball is hit. The follow-through completes the proper swing. The forward portion of the swing incorporates 22 separate muscles! Muscle groups involved in the golf swing include:

    • Core muscles used in¬†generating torque and increasing club head speed
    • Forearm muscles for¬†controlling the golf club and supporting the wrists
    • Hamstring muscles essential¬†to maintaining proper posture and stabilizing the lower back
    • Muscles of the wrists and¬†fingers
    • Quadriceps used in flexing¬†the knees
    • Shoulder muscles¬†(particularly, the rotator cuffs), used to position the upper body and¬†generate speed
    • Upper back muscles assisting¬†in rotation during the backswing and maintaining an erect spine

Remember that muscular tension or joint misalignment will affect the way that you play.

Most Common Golf Injuries

The golf swing requires a combination of shoulder movement through a wide range of motion at high speed, and strong rotation of the trunk. Both movements produce risk of  injury, as do other aspects of the game. A variety of golfing injuries fall into two broad categories, cumulative (usually the result of overuse) and acute or traumatic injuries. Back injuries are common in golf and generally involve muscle or ligament strains. Such injuries tend to be self-healing within a few weeks, provided proper rest and appropriate treatment is received.

Back injuries include:

  • Muscle strains- in which¬†muscles, particularly in the lower back are either fully overstretched¬†or in some cases, torn.
  • Backaches – due to overuse¬†and stress.
  • Herniated disks – in which¬†the soft core within a vertebral disk is forced through the fibrous outer¬†layer of the vertebrae. These more severe injuries may require serious¬†medical attention.

Shoulder injuries include:

  • Shoulder Tendonitis,¬†Bursitis, and Impingement Syndrome – These conditions are similar and¬†result from inflammation, irritation and swelling of the rotator cuff and¬†bursa. As a result, these structures may be pinched in the shoulder joint resulting in acute¬†pain.
  • Torn Rotator Cuff – a common¬†traumatic injury, characterized by aching and weakness in the shoulder¬†when the arm is lifted overhead.
  • Rotator Cuff Tendonitis –¬†Irritation, swelling and inflammation of the tendons of the shoulder.

Elbow injuries include:

  • Golfers Elbow (Medial¬†Epicondylitis), Elbow Bursitis and Tennis Elbow (Lateral Epicondylitis) –¬†each resulting from repetitive stress to muscles of the arm and forearm.

Wrist and hand injuries include:

  • Carpel Tunnel Syndrome: a¬†painful, repetitive stress disorder affecting nerves of the hands.
  • DeQuervain’s Tendonitis –¬†caused by an inflammation of the tendons controlling the thumb.
  • Fracture of the hamate – a¬†small bone on the outside of the wrist, sometimes fractured during the¬†golf swing.
  • Trigger Finger – caused by¬†pressure or inhibition on the flexor tendon sheath which encases the¬†tendon. The condition causes the finger to lock up.

Injuries To the knee include:

  • Arthritis of the knee¬†(osteoarthritis), a torn meniscus or kneecap pain (chondromalacia).

Remember that muscular tension or joint misalignment will affect your performance. Need assistance?


Injury Prevention

Many injuries occur early in the season. Such injuries may affect tendons, muscles and ligaments, as well as the joints of the upper body, (including back, elbow, wrist and shoulder). Massage and stretching is a great way to avoid injuries, as is your technique. Attention¬†to your technique is critical to avoid injury, a poor technique¬†can result from over-swinging, twisting the spine, an incorrect grip or hitting the ground during the forward swing. I’d like to gently remind you that if you already have tension issues due to your day-to-day lifestyle and don’t have a regular therapeutic treatment you are already at a higher risk of injury.¬† Read¬† more about Tips To Improve Your Posture…..

To avoid  back injury:

  • Rotate the shoulder and hip¬†about the same degree during the backswing.
  • Keep the spine vertical¬†during the follow-through, avoiding any hyperextension of the spine.

To avoid shoulder and elbow injury:

  • Shorten the length of the¬†back-swing, ending with the club head at a 1 o’clock rather than 3 o’clock¬†position.
  • Strengthen rotator cuff and¬†scapular muscles to prevent overuse or tearing injuries.
  • Strengthen muscles of the¬†chest and back, which generate the power of the swing.
  • Study the mechanics of¬†proper swing with a pro.
  • Slow the velocity of the¬†swing in order to produce less shock to the arm when the ball is struck.

To avoid hand, wrist and elbow injuries:

  • Graphite shafts can lessen¬†vibration
  • Select irons with larger¬†heads and lower vibration
  • Select larger and softer¬†club grips
  • Select the correct club¬†length
  • Strengthen forearm muscles¬†through exercise
  • Use a neutral grip to hold¬†the club

Physical conditioning and a regular sports massage to the appropriate muscles along with careful attention to correct technique tends to limit golfing injury, and improve your game.

Remember that muscular tension or joint misalignment will affect your game.

Hitting practice balls with shorter irons is a good means of loosening the muscles and avoiding strains. Additionally, proper rest, a consistent warm-up routine and core-strengthening exercises should be part of an overall approach to an injury-free game.

muscle tension

Are you overtraining?

Suffering from pain, fatigue or simply not achieving your personal bests?

If you’ve been over-training and want to fix your body, your first priority is to put your feet up and take a rest! If not, lets not beat around the bush here there will be a point when your body will object so much you may end up having to stop your sport.

How much time will it take?

Obvious that depends on the severity, but start by taking 3 to 5 days rest. It is important to have a massage treatment and receive target, bespoke stretch advice to turbo boost (and maintain) your recovery. Try to get as much sleep and relaxation as possible. Go to bed early and catch a nap when you can. Make sure you increase your intake of highly nutritious foods and take an extra dose of vitamins and minerals….. Read More.

The hardest part for any keen sports participant is the psychological side of rest, but I’d like to invite you to focus on how much better your performance will be post-rest. Your body’s condition will be greatly enhanced.

In fact I would go as far to say that there’s no point in beating yourself up mentally over losing a few days exercise, and I would like to particularly ask you to consider the point that you don‚Äôt have to work so hard to achieve even better results! Please try not to underestimate the benefits of a good rest and a decent deep-tissue¬†/ sport specific massage

After the initial 3 to 5 days rest you can gradually get back into your normal exercise routine, but start off slowly. Most research suggests that you can return with the same intensity and time of exercise but you must cut back on the frequency. So if you would normally exercise 3 or 4 times a week, cut that back to only twice a week for the next week or two. After that you can build towards your normal training regime.

The Benefits Of Stretching

Stretching is a great recovery tool, and you should be using stretching exercises during your normal exercise routine both to assist in recovery and to prevent injury. For more about stretching click HERE



Cycling stretching exercises to improve your performance and do away with cycling injuries for good.

If you’re looking to improve your cycling or just seeking to prevent cycling injuries it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help.

Body bits involved

Cycling requires a great deal of muscular and cardiovascular endurance. Therefore,a combination of speed, strength, and endurance work, along with flexibility training, is essential for success.

The major muscles involved in road cycling include:

  • The muscles of the legs and¬†hips.
  • The core muscles are¬†important for maintaining balance and power.
  • The muscles of the arms and¬† shoulders are important to maintain a support position on the bike when¬† leaning forward, as are the muscles of the hand, wrist and forearm.

Special attention must be paid to stretching the muscles after use to ensure flexibility in commonly over-used muscles.

Most Common Cycling Injuries

The list of common overuse injuries experienced by cyclists includes Plantar Fasciitis, Knee Bursitis, Iliotibial Band Syndrome (ITB), Patellar Tendonitis, Lower Back Pain, and Muscle Strains. Cyclists who experience crashes may also be subject to fractures and traumatic brain injury.

  • Iliotibial Band Syndrome¬† (ITB): causes¬† the tendon to pull the knee joint out of alignment and rub against the outside of the knee, which results in inflammation and pain. Read More‚Ķ.
  • Knee Bursitis: Bursitis is a condition a fluid filled sac (bursa)that cushions the tendons and ligaments where they cross the bone, become irritated and inflamed. This leads to redness, warmth, and swelling in the area. In some cases the bursa may rupture causing the fluid to leak out and impair the ability of¬† the bursa to cushion. Repetitive flexion and extension of the knee can cause irritation to the bursa on the outside of the knee or on the top of the knee cap. The pain will subside with rest and the inflammation usually¬† responds to ice and NSAIDs during rest. Flexibility training during rehabilitation helps to reduce the chance of bursitis recurring.
  • Lower Back Pain: The riding position on the bike, especially during road racing, can cause pain in the lower back due to poor posture or fatigue. Pressure on the intervertebral discs may¬† require medical help to relieve.
  • Muscle Strains: Muscle strains are sometimes caused by overstretching or working against an extreme load. They may also be caused by overtraining a muscle and not allowing for rest¬†and recovery. The muscle fibres tear causing inflammation and bruising within the muscle. The resulting pain may lead to a guarding of the muscle and stiffness will set in due to scarring. Muscle strains range from severe, large numbers of fibres and a large area of the muscle, to minor, involving a small number of fibres. Rest, ice, and anti-inflammatory medication are used to treat muscle strains. (For more treatment information CLICK HERE…..)
  • Patellar Tendonitis: may be an acute injury, caused by trauma to the tendon. More commonly it is due to overuse, or incorrect pedalling form. The tendon rubs over the bone and causes inflammation that aggravates the condition, leading to a cycle of inflammation and pain. A lot of mileage during training can lead to this condition. Treatment for tendonitis includes discontinuation of the activity that caused the problem, NSAIDs, and ice.
  • Plantar Fasciitis: Foot arch pain‚Ķ.Read More
  • Traumatic Brain Injury: Landing on your head or being struck by another cyclist after you have fallen leads to many of the traumatic brain injuries in cycling. Always wear a helmet. Traumatic brain injury is a medical emergency and requires immediate medical attention.

Injury Prevention Strategies

Effective, efficient conditioning and safety measures are essential in injury prevention strategies of road cyclists.

  • Always warm up prior to training.
  • Allow an adequate cool down period and perform after training/competition stretching.
  • Effective cardiovascular conditioning will prevent fatigue and other overuse injuries.
  • Increasing flexibility in the muscles and joints will reduce the stress on these areas during¬†training.
  • Keeping the bike in top riding condition and maintaining it on a regular schedule will also¬†prevent accidents from occurring.
  • Learning proper cycling technique is important to prevent overuse injuries and those caused by¬†improper form.
  • Stronger muscles will be able to handle the stress of longer rides better than weaker ones.
  • Wearing a helmet while riding is extremely important to prevent head injuries.

The Top 3 Cycling Stretches

Stretching is essential to overall conditioning and should be an integral part of any cycling training program. Due to the long period of time spent in the same position, stretching is very important to the cyclist.

Kneeling Upper Hip & Quad Stretch:

Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.

Single Heel-drop Achilles Stretch: Stand on a raised object or step and place the ball of one foot on the edge of the step. Bend your knee slightly and let your heel drop towards the ground.

Lying Knee Roll-over Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.


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