I rode home from work last night into a strong head wind on the
Westside bike path, then the Brooklyn Bridge...low and behold I woke
up this morning with two very strained quadriceps which could have
been prevented if I did some stretching after my ride.
I rode home from work last night into a strong head wind on the Westside bike path, then the Brooklyn Bridge...low and behold I woke up this morning with two very strained quadriceps which could have been prevented if I did some stretching after my ride.
Gosh you must push hard. I do the reverse (down westside from 72d st across chambers and over the Bklyn Bridge to Jay St to Metrotech) several times/week (though yesterday I was in midtown) and I usually have a headwind both ways. I push myself hard homebound but take it a bit easier outbound That translates inton on on my hybrid, 12mph on West Side outbound and 16-18 homebound While I should stretch, I don't though I do walk a bit before sitting at my desk.
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-----Original Message-----
From: Andrea <ac2...@columbia.edu>
Date: Thu, 8 May 2008 08:29:11 To:5BBC Bulletin Board <5BBC@googlegroups.com>
Subject: [5BBC Bulletin Board] Stretch those legs!
I rode home from work last night into a strong head wind on the
Westside bike path, then the Brooklyn Bridge...low and behold I woke
up this morning with two very strained quadriceps which could have
been prevented if I did some stretching after my ride.
> Gosh you must push hard. I do the reverse (down westside from 72d st across chambers and over the Bklyn Bridge to Jay St to Metrotech) several times/week (though yesterday I was in midtown) and I usually have a headwind both ways. I push myself hard homebound but take it a bit easier outbound That translates inton on on my hybrid, 12mph on West Side outbound and 16-18 homebound
> While I should stretch, I don't though I do walk a bit before sitting at my desk.
> Sent from my BlackBerry® smartphone with Nextel Direct Connect
> -----Original Message-----
> From: Andrea <ac2...@columbia.edu>
> Date: Thu, 8 May 2008 08:29:11
> To:5BBC Bulletin Board <5BBC@googlegroups.com>
> Subject: [5BBC Bulletin Board] Stretch those legs!
> I rode home from work last night into a strong head wind on the
> Westside bike path, then the Brooklyn Bridge...low and behold I woke
> up this morning with two very strained quadriceps which could have
> been prevented if I did some stretching after my ride.
> I rode home from work last night into a strong head wind on the
> Westside bike path, then the Brooklyn Bridge...low and behold I woke
> up this morning with two very strained quadriceps which could have
> been prevented if I did some stretching after my ride.
Not sure how much stretching would prevent soreness, if you push hard,
but much research out there claims that it can prevent injuries, &
help muscles perform better. It really doesn't take much to stretch
the quads, & I'd receommend stretching the lower back & hamstrings too
(tight hams can make it difficult to maintain an aero position, & can
also make the lower back tight as well).
Charis.
On May 8, 1:10 pm, Andrea <ac2...@columbia.edu> wrote:
> I have know idea why....just happened. I've pushed harder and the
> result is usually exhaustion, not sore thighs.
> Andrea
> On May 8, 1:01 pm, "Dana Hudes" <dhu...@hudes.org> wrote:
> > Gosh you must push hard. I do the reverse (down westside from 72d st across chambers and over the Bklyn Bridge to Jay St to Metrotech) several times/week (though yesterday I was in midtown) and I usually have a headwind both ways. I push myself hard homebound but take it a bit easier outbound That translates inton on on my hybrid, 12mph on West Side outbound and 16-18 homebound
> > While I should stretch, I don't though I do walk a bit before sitting at my desk.
> > Sent from my BlackBerry® smartphone with Nextel Direct Connect
> > -----Original Message-----
> > From: Andrea <ac2...@columbia.edu>
> > I rode home from work last night into a strong head wind on the
> > Westside bike path, then the Brooklyn Bridge...low and behold I woke
> > up this morning with two very strained quadriceps which could have
> > been prevented if I did some stretching after my ride.
I flunked Yoga 101. Actually, I quit the class within the first 20 minutes. I had tried unsuccessfully to do some basic maneuvers and the instructor could not believe how tight I was.
Fortunately, you don't have to be loose in order to ride a bike or walk or do most other "normal" activities (is riding a bike normal?)
The one time I have found positioning (I prefer to not call it "stretching") useful is after a long or fast ride like the 85-mile Stony Point or the 95-mile Old Put Century. Towards the end of the ride and afterwards, I get cramps in the hamstrings -- the muscles on the back of the thigh, not the quadriceps which are on the front. I can minimize these cramps by keeping the knees as straight as possible. If I can get to a place where I can lie supine, gently pressing the knees down works effectively.
> To each his/her own. If I even tried "stretching", the very least I would suffer is strained quadriceps. More likely I would break something.
> -Jim
> Andrea wrote:
> I rode home from work last night into a strong head wind on the > Westside bike path, then the Brooklyn Bridge...low and behold I woke > up this morning with two very strained quadriceps which could have > been prevented if I did some stretching after my ride.
I prefer Advil post ride. I am not kidding, after the long training
rides this spring, I take Advil post ride pre-soreness. The idea is
that it keeps swelling down before it happens causing soreness. But
best prevention is to be in better riding shape but as we know that is
not always easy.
This articles was in the Times not long ago about stretching and
soreness.
February 26, 2008
The Claim: Stretching Can Prevent Soreness and Injury
By ANAHAD O’CONNOR
THE FACTS
Stretching — long promoted as a way to prevent injury, to reduce
soreness and to speed post-exercise recovery — may not fulfill its
promise. Over the years, scientists have found that stretching before
or after a workout has little effect on either risk of injury or what
is commonly known as delayed onset of muscle soreness, the discomfort
that comes a day or more after challenging physical activity.
Numerous studies have reached this conclusion. One of the most recent
and extensive reports was published in October in The Cochrane
Database of Systematic Reviews. The report reviewed 10 randomized
studies, which over all looked at the impact of stretching before and
after exercise, in repeated sessions and in intervals ranging from 40
seconds to 10 minutes. The authors concluded that stretching had
little or no effect on post-exercise soreness.
Another systematic review, by the Centers for Disease Control and
Prevention, was published in the journal Medicine and Science in
Sports and Exercise in 2004. It looked at multiple studies and found
that stretching “was not significantly associated with a reduction in
total injuries,” but also concluded that more research was needed.
For now, many experts say that what may work is a quick warm-up, like
low-impact aerobics or walking. It also helps to ease into an activity
by starting off slow and then increasing speed, intensity or weight
(for lifting).
THE BOTTOM LINE
Research suggests that stretching does not affect soreness or risk of
injury during exercise.
> I rode home from work last night into a strong head wind on the
> Westside bike path, then the Brooklyn Bridge...low and behold I woke
> up this morning with two very strained quadriceps which could have
> been prevented if I did some stretching after my ride.
> I prefer Advil post ride. I am not kidding, after the long training
> rides this spring, I take Advil post ride pre-soreness. The idea is
> that it keeps swelling down before it happens causing soreness. But
> best prevention is to be in better riding shape but as we know that is
> not always easy.
> This articles was in the Times not long ago about stretching and
> soreness.
> February 26, 2008
> The Claim: Stretching Can Prevent Soreness and Injury
> By ANAHAD O’CONNOR
> THE FACTS
> Stretching — long promoted as a way to prevent injury, to reduce
> soreness and to speed post-exercise recovery — may not fulfill its
> promise. Over the years, scientists have found that stretching before
> or after a workout has little effect on either risk of injury or what
> is commonly known as delayed onset of muscle soreness, the discomfort
> that comes a day or more after challenging physical activity.
> Numerous studies have reached this conclusion. One of the most recent
> and extensive reports was published in October in The Cochrane
> Database of Systematic Reviews. The report reviewed 10 randomized
> studies, which over all looked at the impact of stretching before and
> after exercise, in repeated sessions and in intervals ranging from 40
> seconds to 10 minutes. The authors concluded that stretching had
> little or no effect on post-exercise soreness.
> Another systematic review, by the Centers for Disease Control and
> Prevention, was published in the journal Medicine and Science in
> Sports and Exercise in 2004. It looked at multiple studies and found
> that stretching “was not significantly associated with a reduction in
> total injuries,” but also concluded that more research was needed.
> For now, many experts say that what may work is a quick warm-up, like
> low-impact aerobics or walking. It also helps to ease into an activity
> by starting off slow and then increasing speed, intensity or weight
> (for lifting).
> THE BOTTOM LINE
> Research suggests that stretching does not affect soreness or risk of
> injury during exercise.
> On May 8, 11:29 am, Andrea <ac2...@columbia.edu> wrote:
> > I rode home from work last night into a strong head wind on the
> > Westside bike path, then the Brooklyn Bridge...low and behold I woke
> > up this morning with two very strained quadriceps which could have
> > been prevented if I did some stretching after my ride.
Yes, the idea is that if the levels of hydration drop in the body, so
will the levels of electrolytes which are needed for proper muscle
action. Last time I checked research it was only a theory that this
can be the cause of cramps, but it's a plausible 1, & as cyclists we
have to maintain our fydration levels anyway.
Water's fine for short & not particularly demanding rides, but for
treks lasting more than 2-3 hrs. especially in hot & humid conditions
some electrolytes along w/ the olf H2O are needed. Best source IMHO:
not commercial sport drinks, but a more natural version: coconut
water. That's the juice of a young coconut before the coconut matures
& the juice becomes "milk" which I believe contains saturated fat.
Some fat is ok for long rides, even receommended, but not of the
saturated or trans (hydrogenated) type.
Why the juice of a young coconut? Because it contains a much better
ratio of carbs & electrolytes than the average sports drink. Where
can you find it? Usually in stores that specialize in or provide
healthier foods, such as "Westerly" on the NW corner of 8th Ave. &
54th Str., "Whole Foods" etc.
Charis.
On May 9, 9:17 am, Andrea <ac2...@columbia.edu> wrote:
> Thanks. This is very interesting...also I read that dehydration might
> have something to do with it.
> Andrea
> On May 8, 5:06 pm, PeterJ <peterj1...@gmail.com> wrote:
> > I prefer Advil post ride. I am not kidding, after the long training
> > rides this spring, I take Advil post ride pre-soreness. The idea is
> > that it keeps swelling down before it happens causing soreness. But
> > best prevention is to be in better riding shape but as we know that is
> > not always easy.
> > This articles was in the Times not long ago about stretching and
> > soreness.
> > February 26, 2008
> > The Claim: Stretching Can Prevent Soreness and Injury
> > By ANAHAD O’CONNOR
> > THE FACTS
> > Stretching — long promoted as a way to prevent injury, to reduce
> > soreness and to speed post-exercise recovery — may not fulfill its
> > promise. Over the years, scientists have found that stretching before
> > or after a workout has little effect on either risk of injury or what
> > is commonly known as delayed onset of muscle soreness, the discomfort
> > that comes a day or more after challenging physical activity.
> > Numerous studies have reached this conclusion. One of the most recent
> > and extensive reports was published in October in The Cochrane
> > Database of Systematic Reviews. The report reviewed 10 randomized
> > studies, which over all looked at the impact of stretching before and
> > after exercise, in repeated sessions and in intervals ranging from 40
> > seconds to 10 minutes. The authors concluded that stretching had
> > little or no effect on post-exercise soreness.
> > Another systematic review, by the Centers for Disease Control and
> > Prevention, was published in the journal Medicine and Science in
> > Sports and Exercise in 2004. It looked at multiple studies and found
> > that stretching “was not significantly associated with a reduction in
> > total injuries,” but also concluded that more research was needed.
> > For now, many experts say that what may work is a quick warm-up, like
> > low-impact aerobics or walking. It also helps to ease into an activity
> > by starting off slow and then increasing speed, intensity or weight
> > (for lifting).
> > THE BOTTOM LINE
> > Research suggests that stretching does not affect soreness or risk of
> > injury during exercise.
> > On May 8, 11:29 am, Andrea <ac2...@columbia.edu> wrote:
> > > I rode home from work last night into a strong head wind on the
> > > Westside bike path, then the Brooklyn Bridge...low and behold I woke
> > > up this morning with two very strained quadriceps which could have
> > > been prevented if I did some stretching after my ride.
Ice may also be helpful if you experience swelling &/or inflammation
after a long ride Peter.
As far as scientific research on stretching goes, I've had the
opportunity to be exposed to some over the years, & I too came across
much of the reasearch that questions whether stretching, or any of the
other usual recommendations such as soaking in hot water, jacuzzis,
spending time in a steam room or sauna, even massage etc. are
effective. I would expect that at least massage works. I doubt that
any of the other stuff works though.
It's harder to dismiss stretching as a method to reduce injuries
however. It cannot be guaranteed that flexibility will fend off
injuries, but lack of it, esp. if considerable will most likely
greatly increase the chances of a mishap. Take hamstrings for
example, the muscles at the back of the upper leg that runners injure
so often. If they're too tight they're more likely to get injured,
but they can also make the lower back tight & also more prone to
injury or chronic pain. Frequent stretching can make a muscle or
muscle group more flexible - that's a scientific & physiological fact,
& for something that takes so little time & effort - except in Jim's
case :-) it's worth doing. If stretching will not reduce soreness in
other words it doesn't mean it has no other potential benefits.
Stretching increases blood flow to a muscle, & that's a good thing,
esp. before & after exercise. There's also research out there that
supports what the "Times" article ends with: that doing lighter
versions of the movements & muscle actions you're about to engage in
is a v. good way to warm up.
For cyclists on long & /or demanding rides, stretching during rest
stops is a v. good idea. Case in point: have any of you ever ridden
w/ Joan? Can't miss her - she's the blond woman who always stretches
every chance she gets on rides. I bet she doesn't experience lower
back pain, or most of the other common aches & pains the rest of us
occasionally or even more often have to deal w/. Can't wait to ride
again w/ her to ask her, & she's also fun to ride w/.
So ladies & gentlemen don't be too quick to stop stretching. My
opinion is that we have little to lose by doing it, & perhaps much to
gain, & I should follow my own advice!
