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Stability Exercises for Cyclists

By Ann Schofield, PT The following stability exercises for cyclists have been specifically chosen to address the typical muscle imbalances developed by cyclists. The biking position causes certain structures to be elongated, while others are kept in a contracted position. When a muscle is stretched out for prolonged periods of time, (such as gluteus maximus in cycling) it will become…

Illiotibial Band Treatment for Cyclists

1. Ice the area four times daily. 2. Take a non-steroidal anti-inflammatory medication, with food, every eight hours. 3. Widen your stance on the bike by moving you cleats as far to the inside of the shoe sole as possible. Or, put a washer on the pedal axle so the pedal doesn’t thread as far into the crank-arm. Limit washer…

Strengthening the Psoas Muscle

The Psoas muscle connects the spine to the legs. The psoas muscle, is a combination of the illiopsoas, psoas major and psoas minor muscles. It originates on the lumbar spine, travels over the front of the pelvis and inserts on the femur. It is the only muscle which directly connects the core with the legs. Most muscles go core to…

Guide to Illiotibial Band Syndrome (ITBS)

By Ann Schofield, PT Iliotibial band syndrome (ITBS) is the most common cause of pain on the outside of the knee in runner’s, with an incidence as high as 12% of all running-related overuse injuries. Although it is not difficult to diagnose, it can be a challenge to treat , especially in higher mileage runners who place enormous loads on…