So you want to do the STP this year?

Spring is approaching and riders of all performance levels are beginning their training to prepare for the long tours ahead. Whatever tour you plan on participating in this year, take a moment to consider a few things that may improve your performance and prevent injury.

Muscle Imbalance

Muscle imbalance is a condition in which two groups of muscles that function to stabilize or mobilize a particular body part act such that one group dominates in force production over the other. The two factors contributing to muscle imbalance are muscle length and strength. Inappropriate forces are generated when a muscle group is too long or too short and ìhelper musclesî accept increased loads for muscles that are weak.† These imbalances may go un-noticed during everyday activity, but during a long haul such as the STP, inappropriate stress on a muscle group can result in early tissue fatigue and damage, creating overuse injuries.

Cyclists commonly experience knee pain and iliotibial band syndrome when there is a muscle imbalance at the hip. In the flexed position cyclists assume on the saddle, the gluteal muscles become less efficient for hip stability due to their increased length. As a result, the shortened hip flexor muscle group, including the iliopsoas and tensor fascia latae (TFL), assumes the role of the gluteals and dominates in pelvic stabilization. When the TFL becomes over productive it creates excessive internal rotation of the leg and causes the iliotibial band to snap about the knee. This creates friction, inflammation and tissue damage. The hamstrings are also excessively recruited to assist with pelvic stabilization, putting the cyclist at risk for hamstring strains as well.

So if your goal is to complete the 206-mile trek on your bike, protect yourself from overuse injury due to muscle imbalance. Try the following exercises to improve the strength of the gluteal muscles and the flexibility of the hip flexors for improved hip stability and muscle balance.

Hip Flexor Stretch: (1) Kneel with one knee on a pillow, then place other leg in front (2) Tighten your stomach muscles to rotate your pelvis backward and tuck your buttocks ìunderî your body (3) Maintain this pelvic position and glide your entire body forward until a stretch is felt in the front of the thigh of the leg on pillow. Do not allow your back to arch! Hold for 30 seconds and repeat 5 times for each leg.

Hamstring Stretch: (1) Lay on floor with leg to be stretched as elevated as possible against door frame. Keep knee straight (2) Position opposite leg on floor through doorway (3) Place hands under small of back and gently press knee into ground. Hold for 30 seconds, repeat 5 times each leg.

Gluteus Strengthening - Improve the strength of your hip stabilizers.

Single Leg Bridge: (1) Lay on ground with one knee bent and one leg straight (2) While tightening your abdominals, push into ground with your bent leg to raise your buttocks off floor (3) Keep your hips level with one leg out and do not let that side of the pelvis drop. Maintain this raised position for 5 seconds before lowering back to start. Repeat with opposite leg 10 times each.

Clamshell Exercise: (1) Lay on side with back against a wall such that both knees are bent and feet together (2) Slowly open knees fully while keeping feet together. Repeat 20-30 times each side.

Crab walk with resistance band:(1) Stand in squat position with hips and knees bent and weight over heels (2) With a resistance band around ankles, slowly sidestep for approximately 20 feet. Then switch directions. Try this 2 times.

It is also important to consider biomechanical issues including leg length and foot motions, as well as proper bike fit. Seek a professional assessment from your local bike shop or from a physical therapist before embarking on the long training sessions ahead. Enjoy the season, always ride safely and have fun!

- Jeffrey D. Houser DPT, Therapeutic Associates Ballard Physical Therapy