Some people don’t stretch, some don’t have their bikes dialed in, some are missing both!
About half the athletes I have had the pleasure of fitting so far are so tight in their feet, lower legs, and hamstrings it is crazy? Add to this incorrect saddle height, incorrect saddle fore/aft position, inappropriate effective body reach, and no attention to detail regarding stem rise or cleat placement!
Did you know that poor cleat placement alone can put so much stress on your longitudinal arch in your foot, that your plantar fascia can experience constant repetitive strain with every pedal stroke! Sound familiar? Fear not! A study showed that people suffering from plantar fasciitis had a 77 % chance of returning to full activity within 3 to 6 months after performing this stretch.
People who cycle often neglect stretching the soleus–a muscle deep in the calf that attaches to the Achilles. Doing a calf stretch with a straight leg hits the gastrocnemius, but that’s only half the story.
Here’s how to target the soleus: Stand facing a will with your hands against the wall, one leg forward, one leg back. Heel of back leg remains on the floor, bend both knees, sit down into your hips and transfer weight slightly onto the balls of your feet.
Hold 30 to 45 seconds then switch legs. Repeat 3 times per day.
To find out how we can eliminate all compression, tension and shearing while riding contact James at firstname.lastname@example.org