{"id":41208,"date":"2022-09-15T10:00:00","date_gmt":"2022-09-15T08:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=295310"},"modified":"2022-09-15T10:13:17","modified_gmt":"2022-09-15T08:13:17","slug":"how-to-fix-5-of-the-most-common-forms-of-bike-pain","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-fix-5-of-the-most-common-forms-of-bike-pain\/","title":{"rendered":"How to fix 5 of the most common forms of bike pain"},"content":{"rendered":"<p class=\"rssexcerpt\"><\/p><p class=\"rssauthor\">By Neil Pedoe\n                \t\t<\/p><p class=\"rssbyline\">Published: Thursday, 15 September 2022 at 12:00 am<\/p><hr class=\"no-tts wp-block-separator\"\/><?xml version=\"1.0\" encoding=\"UTF-8\" standalone=\"yes\"?>\n<!DOCTYPE html PUBLIC \"-\/\/W3C\/\/DTD HTML 4.0 Transitional\/\/EN\" \"http:\/\/www.w3.org\/TR\/REC-html40\/loose.dtd\">\n<html><body><p class=\"&quot;firstpara&quot;\">Unless you fall off, road cycling carries a relatively low risk of injury. On the road, there\u2019s no impact to your joints.<\/p>\n<p class=\"&quot;firstpara&quot;\">But like any endurance sport, cycling can produce a catalogue of niggling aches and pains. Unless diagnosed and properly treated they can lead to something more serious.<\/p>\n<p>The common-sense answer to any lasting pain is to stop what you\u2019re doing and seek professional advice, for example from a physio.<\/p>\n<p>But to give your pain a name and point you down the right road to recovery, we\u2019ve listed the most common cycling ailments, their most likely causes, and how to go about \ufb01xing each problem.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?webp=true&amp;quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?webp=true&amp;quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?webp=true&amp;quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?webp=true&amp;quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?webp=true&amp;quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?webp=true&amp;quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?webp=true&amp;quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-684551\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Marin-Alpine-Trail-XR-15-7276c01.jpg?quality=90&amp;resize=619%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Mountain biking is great fun but comes with its own set of risks.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Steve Behr \/ Our Media<\/i><\/span><\/div>\n<p>There are two main types of cycling injury, other than the \ufb02esh wounds, breaks and <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/health\/concussion-and-cycling\/&quot;\">concussion<\/a> caused by the trauma of falling off.<\/p>\n<p>They\u2019re strains and pains caused by <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/fitness-and-training\/overtraining-syndrome\/&quot;\">overtraining<\/a>, and injuries resulting from biomechanical stress caused by muscle imbalances or incorrect bike setup.<\/p>\n<p>\u201cIt\u2019s the root cause of pain that you need to \ufb01nd,\u201d explains Barry Edwards, from Team Bath\u2019s Physiotherapy &amp; Sports Injury Clinic in the UK. \u201cStretching, massage and trigger points can alleviate symptoms, of course, but if you don\u2019t deal with the causes, you get the same symptoms again as soon as you get back on the bike.\u201d<\/p>\n<iframe title=\"&quot;Top\" common=\"\" causes=\"\" of=\"\" bike=\"\" pain=\"\" width=\"&quot;200&quot;\" height=\"&quot;113&quot;\" src=\"&quot;https:\/\/www.youtube.com\/embed\/vTCccZdkcYk?feature=oembed&quot;\" frameborder=\"&quot;0&quot;\" allow=\"&quot;accelerometer;\" autoplay=\"\" clipboard-write=\"\" encrypted-media=\"\" gyroscope=\"\" picture-in-picture=\"\" allowfullscreen=\"\"\/>\n<h2>Hand pain<\/h2>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?webp=true&amp;quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?webp=true&amp;quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?webp=true&amp;quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?webp=true&amp;quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?webp=true&amp;quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?webp=true&amp;quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?webp=true&amp;quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-691843\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/07\/Cube-Litening-C68X-SL-05-58b5ff2.jpg?quality=90&amp;resize=619%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Be careful that your grip on the bars doesn\u2019t cause strain.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Steve Sayers \/ Our Media<\/i><\/span><\/div>\n<h3>Probable cause<\/h3>\n<p>Ulnar neuropathy causes a numbness or tingling sensation in the hands, commonly in the little and ring \ufb01ngers.<\/p>\n<p>The condition often comes about after long rides where you\u2019ve been keeping your hands in the same position for extended periods of time.<\/p>\n<p>It\u2019s not just caused by the pressure from your weight but also the transmission of road \u2018buzz\u2019 and vibration through the bars.<\/p>\n<h3>Treatment<\/h3>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?webp=true&amp;quality=90&amp;resize=300%2C194,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?quality=90&amp;resize=300%2C194,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?webp=true&amp;quality=90&amp;resize=355%2C230,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?quality=90&amp;resize=355%2C230,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?webp=true&amp;quality=90&amp;resize=405%2C262,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?quality=90&amp;resize=405%2C262,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?webp=true&amp;quality=90&amp;resize=554%2C358,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?quality=90&amp;resize=554%2C358,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?webp=true&amp;quality=90&amp;resize=620%2C401,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?quality=90&amp;resize=620%2C401,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?webp=true&amp;quality=90&amp;resize=408%2C264,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?quality=90&amp;resize=408%2C264,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?webp=true&amp;quality=90&amp;resize=556%2C360,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?quality=90&amp;resize=556%2C360,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-696637\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-87377273-17a897b.jpg?quality=90&amp;resize=620%2C401&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Compression or entrapment of the ulnar nerve is a cause of cycling hand pain.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Getty<\/i><\/span><\/div>\n<p>If you suffer from this, the \ufb01rst thing to address is your riding position to take pressure off your hands and redistribute your bodyweight more appropriately.<\/p>\n<p>\u201cMore often than not, the solution is to shorten your reach,\u201d says Edwards. \u201cThat way, more of your weight will be borne by the saddle.\u201d<\/p>\n<p>Wearing the <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/buyers-guides\/best-summer-cycling-gloves\/&quot;\">best cycling gloves<\/a> with gel padding over the ulnar area or wrapping the <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/buyers-guides\/best-handlebar-tape\/&quot;\">best handlebar tape<\/a> on your bike can help remedy the issue.<\/p>\n<p>There are even systems that put extra foam or gel padding along the bar tops under the tape to cushion the contact area, such as Specialized\u2019s Body Geometry Bar Phat and Fizik\u2019s Bar Gel.<\/p>\n<h2>Hip pain<\/h2>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?webp=true&amp;quality=90&amp;resize=299%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?quality=90&amp;resize=299%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?webp=true&amp;quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?webp=true&amp;quality=90&amp;resize=404%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?quality=90&amp;resize=404%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?webp=true&amp;quality=90&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?quality=90&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?webp=true&amp;quality=90&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?quality=90&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?webp=true&amp;quality=90&amp;resize=407%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?quality=90&amp;resize=407%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?webp=true&amp;quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-630426\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/05\/MG_8619-0142a35.jpg?quality=90&amp;resize=620%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Hunching forwards in an aero position contracts your hip flexors.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Felix Smith \/ Immediate Media<\/i><\/span><\/div>\n<h3>Probable cause<\/h3>\n<p>Piriformis syndrome, also known as wallet syndrome, because of where it hurts, is often caused by overtraining and speci\ufb01cally by overworking the gluteus maximus muscles in your buttocks.<\/p>\n<p>The piriformis is a small muscle that rotates the leg outwards. Because this isn\u2019t a movement cyclists need to do much, the muscle can shorten and weaken.<\/p>\n<p>If overstressed, it can build in size to the point of putting pressure on the sciatic nerve, causing pain or numbness down the leg or in the hip \u2013 which is why it\u2019s a common cause of sciatica.<\/p>\n<h3>Treatment<\/h3>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?webp=true&amp;quality=90&amp;resize=227%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?quality=90&amp;resize=227%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?webp=true&amp;quality=90&amp;resize=270%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?quality=90&amp;resize=270%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?webp=true&amp;quality=90&amp;resize=307%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?quality=90&amp;resize=307%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?webp=true&amp;quality=90&amp;resize=422%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?quality=90&amp;resize=422%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?webp=true&amp;quality=90&amp;resize=472%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?quality=90&amp;resize=472%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?webp=true&amp;quality=90&amp;resize=310%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?quality=90&amp;resize=310%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?webp=true&amp;quality=90&amp;resize=423%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?quality=90&amp;resize=423%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-696640\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1381971385-918c5d3.jpg?quality=90&amp;resize=472%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Although the piriformis is a small muscle, it needs looking after.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Getty<\/i><\/span><\/div>\n<p>If this injury has been caused by an imbalance between muscles, where the underused piriformis becomes weak, the solution is fairly simple.<\/p>\n<p>If you <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/fitness-and-training\/build-better-gluteal-muscles-for-cycling\/&quot;\">build better gluteal muscles for cycling<\/a>, the tightness will ease off and often the pain will disappear too.<\/p>\n<p>To stretch and strengthen your left piriformis muscle, lie on your back, bend both knees and cross your left leg over you right so that your left ankle rests on your right knee.<\/p>\n<p>Relax, breathe out and then bring your right leg towards your chest by bending at the hip to stretch the piriformis.<\/p>\n<p>Deepen the stretch by grabbing your right thigh with both hands and gently pulling it, and the left foot resting on it, closer to your chest.<\/p>\n<p>Repeat the stretch with the other leg.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?webp=true&amp;quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?webp=true&amp;quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?webp=true&amp;quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?webp=true&amp;quality=90&amp;resize=554%2C312&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?quality=90&amp;resize=554%2C312&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?webp=true&amp;quality=90&amp;resize=620%2C349&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?quality=90&amp;resize=620%2C349&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?webp=true&amp;quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?webp=true&amp;quality=90&amp;resize=556%2C313&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?quality=90&amp;resize=556%2C313&quot;\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-295373\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/common_cycling_ailments_hip_stretch-1470649289900-5e5sk0esbygk-2fe8418.jpg?quality=90&amp;resize=620%2C349&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> This stretch will ease tension in your piriformis muscle, helping alleviate what\u2019s commonly known as \u2018wallet syndrome\u2019.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Immediate Media Co<\/i><\/span><\/div>\n<h2>Knee pain<\/h2>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?webp=true&amp;quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?webp=true&amp;quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?webp=true&amp;quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?webp=true&amp;quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?webp=true&amp;quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?webp=true&amp;quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?webp=true&amp;quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-651518\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2021\/11\/Masterclass-Conquer-cyclecross-05-d156ffd.jpg?quality=90&amp;resize=619%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> It\u2019s particularly hard to find the source of knee pain.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Russell Burton \/ Immediate Media<\/i><\/span><\/div>\n<h3>Probable cause<\/h3>\n<p>Although <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/fitness-and-training\/cycling-knee-pain-the-problem-areas\/&quot;\">knee pain<\/a> is one of the most common areas of complaint from cyclists \u2013 followed by back and then neck \u2013 it can be difficult to diagnose.<\/p>\n<p>As a cyclist, there are several common knee injuries that you can probably rule out. \u201cMeniscus tears, and damage to the anterior and posterior cruciate ligaments, are rarely caused by cycling,\u201d says Edwards.<\/p>\n<p>These injuries are more often the result of trauma, such as a heavy fall that causes the leg to bend unnaturally, or an aggressive football tackle.<\/p>\n<p>One of the most common cyclist knee complaints is pain in the kneecap.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?webp=true&amp;quality=90&amp;resize=299%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?quality=90&amp;resize=299%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?webp=true&amp;quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?webp=true&amp;quality=90&amp;resize=404%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?quality=90&amp;resize=404%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?webp=true&amp;quality=90&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?quality=90&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?webp=true&amp;quality=90&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?quality=90&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?webp=true&amp;quality=90&amp;resize=407%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?quality=90&amp;resize=407%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?webp=true&amp;quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-696634\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/itbandkneeremco-19cdc3c.jpg?quality=90&amp;resize=620%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Much cycling knee pain is caused by tautness or weakness in surrounding muscles.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Tim de Waele\/Getty Images<\/i><\/span><\/div>\n<p>\u201cThis is likely to be the overuse injury, patellofemoral pain syndrome or chondromalacia patellae,\u201d says Edwards, \u201cwhere the under surface of the patella becomes inflamed, usually because tightness or weakness in associated muscles moves the kneecap in a way it shouldn\u2019t as you pedal.\u201d<\/p>\n<p>If the kneecap rubs on the bones behind it, this can irritate and inflame the cartilage at the back of the cap.<\/p>\n<p>The same problem can be caused by your <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/fitness-and-training\/it-band-injuries-and-cycling-what-you-need-to-know\/&quot;\">iliotibial (IT) band<\/a> over-tightening and pulling the kneecap out of line \u2013 again causing it to rub against underlying bones.<\/p>\n<p>Riding in a racing tuck on tri-bars or on the drops for extended periods doesn\u2019t help, and pulling the knees in towards the top tube can put even more tension on your IT band, causing it to tighten.<\/p>\n<p>Considering the repetitive nature of the pedalling action \u2013 up to 5,000 pedal revolutions an hour \u2013 it\u2019s no surprise that a problem such as this can escalate quickly into a clinical injury.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?webp=true&amp;quality=90&amp;resize=223%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?quality=90&amp;resize=223%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?webp=true&amp;quality=90&amp;resize=264%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?quality=90&amp;resize=264%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?webp=true&amp;quality=90&amp;resize=301%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?quality=90&amp;resize=301%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?webp=true&amp;quality=90&amp;resize=413%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?quality=90&amp;resize=413%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?webp=true&amp;quality=90&amp;resize=463%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?quality=90&amp;resize=463%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?webp=true&amp;quality=90&amp;resize=304%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?quality=90&amp;resize=304%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?webp=true&amp;quality=90&amp;resize=414%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?quality=90&amp;resize=414%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-696643\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1388357189-288c3fc.jpg?quality=90&amp;resize=463%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> You can strengthen the gluteus medius with exercises such as single-leg lifts.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Getty<\/i><\/span><\/div>\n<p>One of the most common fundamental causes of lower-body and knee pain in cyclists is a small muscle on the outside of the hip called the posterior gluteus medius.<\/p>\n<p>This muscle is quite important for stabilising your hip and preventing your knees rolling inwards, and when weakened by an over-tight IT band can be the cause of many painful problems, including medial knee pain, anterior knee pain and even lower back pain.<\/p>\n<p>In runners, this is one of the biggest causes of patellar tendonitis or Achilles tendon injuries.<\/p>\n<h3>Treatment<\/h3>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?webp=true&amp;quality=90&amp;resize=300%2C200,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?quality=90&amp;resize=300%2C200,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?webp=true&amp;quality=90&amp;resize=355%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?quality=90&amp;resize=355%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?webp=true&amp;quality=90&amp;resize=405%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?quality=90&amp;resize=405%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?webp=true&amp;quality=90&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?quality=90&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?webp=true&amp;quality=90&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?quality=90&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?webp=true&amp;quality=90&amp;resize=408%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?quality=90&amp;resize=408%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?webp=true&amp;quality=90&amp;resize=556%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?quality=90&amp;resize=556%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-696649\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1410593375-1-a26a3a3.jpg?quality=90&amp;resize=620%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Hop off the bike when knee pain flares up.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Getty<\/i><\/span><\/div>\n<p>If the knee pain is acute, the \ufb01rst course of action is to apply what the experts call RICE \u2013 Rest, Ice, Compression and Elevation \u2013 and then get yourself to one of those experts.<\/p>\n<p>\u201cHe or she will treat the swelling of the knee and release the IT band, but most importantly get to the cause of the tightness that caused the problem so that it doesn\u2019t recur,\u201d explains Edwards.<\/p>\n<p>As with many cycling overuse injuries, your expert needs to assess you and your bike to see what\u2019s causing the problem.<\/p>\n<p>It could be poor technique, an anatomical imbalance, poor equipment choice \u2014 such as a pedal with not enough side-to-side \ufb02oat \u2014 or <a href=\"&quot;https:\/\/www.bikeradar.com\/features\/4-simple-steps-to-set-up-your-mountain-bike\/&quot;\">bike setup<\/a>, such as incorrect <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/fitness-and-training\/how-to-get-your-bike-saddle-height-right\/&quot;\">saddle height<\/a>.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?webp=true&amp;quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=299%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=299%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?webp=true&amp;quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?webp=true&amp;quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=404%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=404%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?webp=true&amp;quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?webp=true&amp;quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?webp=true&amp;quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=407%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=407%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?webp=true&amp;quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img data-crop-width=\"&quot;1351&quot;\" data-crop-height=\"&quot;900&quot;\" class=\"&quot;wp-image-335067\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/1414761021562-1xahfzxju8ldw-8054af4.jpg?quality=90&amp;crop=124px%2C0px%2C1351px%2C900px&amp;resize=620%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> A foam roller is a valuable injury-prevention tool.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Immediate Media Co.<\/i><\/span><\/div>\n<p><a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/fitness-and-training\/5-foam-roller-exercises-to-roll-out-tight-muscles\/&quot;\">Foam roller exercises for cyclists<\/a> are a great way to loosen a tight IT band \u2013 slowly rolling up and down your outer thigh is uncomfortable but effective.<\/p>\n<p>To stretch your IT band, stand in a doorway with your right leg crossed in front of your left leg. Reach your left arm overhead towards the top right-hand corner of the doorway.<\/p>\n<p>Put your right hand on your right hip and push slightly to move your hips to the left, deepening the stretch.<\/p>\n<p>Hold for a few breaths, feeling the stretch along the outer torso, hip, upper thigh and knee of your left leg. Repeat on the other side.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?webp=true&amp;quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?webp=true&amp;quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?webp=true&amp;quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?webp=true&amp;quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?webp=true&amp;quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?webp=true&amp;quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?webp=true&amp;quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-295368\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_itband_stretch-1470649289897-uvh7n0ef6ptv-7ea9666.jpg?quality=90&amp;resize=620%2C349&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Tension in your IT band? This is the perfect stretch to provide release.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Immediate Media Co<\/i><\/span><\/div>\n<p>If you suspect a weak posterior gluteus medius muscle is the cause of your knee pain, you first need to confirm this. Here\u2019s a simple test from Barry Edwards to \ufb01nd out if it needs strengthening:<\/p>\n<p>Lie on your side with your legs straight and get someone to hold your uppermost foot about 12in in the air, parallel to the foot on the \ufb02oor.<\/p>\n<p>Relax, and then ask the helper to let your foot go.<\/p>\n<p>When you try to catch and hold your leg in the air, if your outer hip muscles are weak, your foot will move forwards because the hip \ufb02exors and your knee will roll inwards as your brain recruits stronger muscles to keep your foot up, instead of using the weak posterior gluteus medius muscle.<\/p>\n<p>To strengthen this little muscle, isolate it by lying on your side, with knees and hips \ufb02exed to about 70 degrees, says Edwards. \u201cLift the top knee off the bottom one by rotating through the hip as in the test exercise, to recruit and strengthen the posterior gluteus medius.<\/p>\n<p>Other functional work will include carefully analysing your bike setup and pedal stroke, ensuring that the knee remains over the foot throughout.<\/p>\n<p>\u201cWe\u2019d also check the <a href=\"&quot;https:\/\/www.bikeradar.com\/features\/how-to-install-and-adjust-cycling-cleats\/&quot;\">cleat alignment<\/a> to ensure that the foot is neither toed too far in, nor too far out.\u201d<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?webp=true&amp;quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?webp=true&amp;quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?webp=true&amp;quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?webp=true&amp;quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?webp=true&amp;quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?webp=true&amp;quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?webp=true&amp;quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-295363\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_posteriorglute_stretch-1470649289893-aj1b1obdfmjz-9ece6f8.jpg?quality=90&amp;resize=620%2C349&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> This exercise will strengthen the posterior gluteus medius muscle.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Immediate Media Co<\/i><\/span><\/div>\n<p>Stretching out your knee is also important, and this simple exercise is ideal for helping to release tension.<\/p>\n<p>Lie on your side with both legs straight out below you, then gradually bend the lower leg until you feel a stretch around the knee joint.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?webp=true&amp;quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?webp=true&amp;quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?webp=true&amp;quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?webp=true&amp;quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?webp=true&amp;quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?webp=true&amp;quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?webp=true&amp;quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-295339\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_knee_stretch-1470649289876-2espbo1atqkn-e1992bc.jpg?quality=90&amp;resize=620%2C349&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Lying on your side with both legs straight out in front of you, gradually bend the lower leg back until the knee forms a right angle. This will help stretch out the knee joint.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Immediate Media Co<\/i><\/span><\/div>\n<h2>Neck pain<\/h2>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?webp=true&amp;quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?webp=true&amp;quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?webp=true&amp;quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?webp=true&amp;quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?webp=true&amp;quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?webp=true&amp;quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?webp=true&amp;quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-694073\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/08\/All-City-Cosmic-Stallion-Ti-05-842351c.jpg?quality=90&amp;resize=619%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Alternate between riding positions to relax your shoulders and reduce neck pain.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Russell Burton \/ Our Media<\/i><\/span><\/div>\n<h3>Probable cause<\/h3>\n<p>Pain caused by neck hyperextension is also normally exacerbated by positional issues on the bike, combined with lack of \ufb02exibility. \u201cJust as you have core stabilisers around your middle,\u201d says Edwards, \u201cyou have stabiliser muscles called deep neck \ufb02exors around your neck to hold your head up.<\/p>\n<p>\u201cWhen they become weak, it is left to the trapezius muscle that goes from the base of your skull to the shoulder to support your head as you lean forward.<\/p>\n<p>\u201cIt\u2019s when these stand-in muscles get fatigued that you get the aches and pains in the back and sides of your neck.\u201d<\/p>\n<h3>Treatment<\/h3>\n<p>\u201cTo restore balance to your neck\u2019s supporting muscles, and for a long-term solution, you need to strengthen the deep neck \ufb02exor muscles,\u201d adds Edwards.<\/p>\n<p>Here\u2019s how: lie on your back with your head on the \ufb02oor and knees bent.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;height:\" max-height:=\"\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?webp=true&amp;quality=90&amp;resize=300%2C169&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?quality=90&amp;resize=300%2C169&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?webp=true&amp;quality=90&amp;resize=355%2C200&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?quality=90&amp;resize=355%2C200&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?webp=true&amp;quality=90&amp;resize=405%2C228&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?quality=90&amp;resize=405%2C228&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?webp=true&amp;quality=90&amp;resize=513%2C289&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?quality=90&amp;resize=513%2C289&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?webp=true&amp;quality=90&amp;resize=513%2C289&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?quality=90&amp;resize=513%2C289&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?webp=true&amp;quality=90&amp;resize=408%2C230&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?quality=90&amp;resize=408%2C230&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?webp=true&amp;quality=90&amp;resize=513%2C289&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?quality=90&amp;resize=513%2C289&quot;\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-295352\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_1-1470649289890-kw49mfkt897x-ac07388.jpg?quality=90&amp;resize=513%2C289&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Sore neck? First, lie down flat on the floor with your knees bent.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Immediate Media Co<\/i><\/span><\/div>\n<p>Without moving your head at \ufb01rst, \ufb01x your focus on a point just above your knees, then follow your eyes with your head as if you\u2019re nodding \u2018yes\u2019, pulling your chin in towards your throat, without lifting your head off the ground.<\/p>\n<p>Hold the stretch for 10 seconds and then gently return to the start. Repeat 10 times every day.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;height:\" max-height:=\"\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?webp=true&amp;quality=90&amp;resize=300%2C168&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?quality=90&amp;resize=300%2C168&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?webp=true&amp;quality=90&amp;resize=355%2C199&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?quality=90&amp;resize=355%2C199&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?webp=true&amp;quality=90&amp;resize=405%2C227&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?quality=90&amp;resize=405%2C227&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?webp=true&amp;quality=90&amp;resize=524%2C294&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?quality=90&amp;resize=524%2C294&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?webp=true&amp;quality=90&amp;resize=524%2C294&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?quality=90&amp;resize=524%2C294&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?webp=true&amp;quality=90&amp;resize=408%2C229&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?quality=90&amp;resize=408%2C229&quot;\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?webp=true&amp;quality=90&amp;resize=524%2C294&quot;\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?quality=90&amp;resize=524%2C294&quot;\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-295358\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/cycling_ailments_neck_stretch_2-1470649289887-1v5s9p1irhfju-789aef0.jpg?quality=90&amp;resize=524%2C294&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Secondly, gradually \u2018nod\u2019 your head downwards towards your chest. You should feel the stretch up the back of your neck<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Immediate Media Co<\/i><\/span><\/div>\n<p>The easiest way to avoid neck pain is to change your <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/sizing-and-fit\/road-bike-position\/&quot;\">road bike position<\/a> so that you don\u2019t have to crane your neck up so severely.<\/p>\n<p>\u201cIf you\u2019re reaching too far forwards, or your handlebars are too low,\u201d says Edwards, \u201cthe obvious \ufb01rst step is to use a shorter stem to shorten your reach.\u201d<\/p>\n<p>Turning it upside down will also raise your bars, helping you ride more upright and reducing the strain you\u2019re putting on your back and neck.<\/p>\n<p>\u201cDon\u2019t forget to change your hand positions from the drops to the tops at regular intervals,\u201d Edwards adds, \u201cand sit up on the bike to stretch, straightening out your neck and back to vary the loads on the different muscle groups.\u201d<\/p>\n<h2>Back pain<\/h2>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?webp=true&amp;quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?quality=90&amp;resize=298%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?webp=true&amp;quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?webp=true&amp;quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?quality=90&amp;resize=403%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?webp=true&amp;quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?quality=90&amp;resize=553%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?webp=true&amp;quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?quality=90&amp;resize=619%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?webp=true&amp;quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?quality=90&amp;resize=406%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?webp=true&amp;quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-603411\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2020\/11\/Vitus-Vitesse-EVO-CRS-02-5cd54d4.jpg?quality=90&amp;resize=619%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> A stronger core can keep back pain at bay.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Robert Smith \/ Immediate Media<\/i><\/span><\/div>\n<h3>Probable cause<\/h3>\n<p>After knees, the back is one of the biggest causes of pain for cyclists, with lack of flexibility and bad posture generally the cause.<\/p>\n<p>\u201cThe natural, neutral position for the human body is standing with all your muscles in balance,\u201d says Edwards. \u201cSo, the minute you start reaching forward, you\u2019re stretching some of those muscles more than they are used to, and potentially holding that stretch for hours at a time.\u201d<\/p>\n<p>This over-stretches the ligaments, causing them to over-strain, which can lead to localised lower <a href=\"&quot;https:\/\/www.bikeradar.com\/advice\/fitness-and-training\/banish-back-pain-with-these-10-simple-exercises-anyone-can-try\/&quot;\">back pain<\/a>, though generally with no referral of pain into the legs, according to Edwards.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--aspect=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?webp=true&amp;quality=90&amp;resize=299%2C199,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?quality=90&amp;resize=299%2C199,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?webp=true&amp;quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?quality=90&amp;resize=354%2C236,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?webp=true&amp;quality=90&amp;resize=404%2C269,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?quality=90&amp;resize=404%2C269,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?webp=true&amp;quality=90&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?quality=90&amp;resize=554%2C369,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?webp=true&amp;quality=90&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?quality=90&amp;resize=620%2C413,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?webp=true&amp;quality=90&amp;resize=407%2C271,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?quality=90&amp;resize=407%2C271,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?webp=true&amp;quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?quality=90&amp;resize=555%2C370,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-696662\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--aspect=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2017\/06\/GettyImages-1339597054-25160de.jpg?quality=90&amp;resize=620%2C413&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> A lot of time stooped over a desk and a bike is a recipe for back pain.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Getty<\/i><\/span><\/div>\n<p>This forward-bent position can also result in injuries to the trunk \ufb02exor and lumbar muscles and the sciatic nerve, while the muscle groups not involved in the movement can easily become tightened and shortened.<\/p>\n<p>If you sit at a desk all day or drive lots, you\u2019re likely to have poor posture. \u201cThat makes you even more vulnerable to back injury from over-stretching on the bike,\u201d asserts Edwards, \u201cputting too much pressure on the \ufb01brous outer protective discs that protect your spinal vertebrae from shock.<\/p>\n<p>\u201cThe result can be bulging discs, herniated or slipped discs, which in turn can cause sciatic nerve pain.\u201d<\/p>\n<h3>Treatment<\/h3>\n<p>Get your workstation assessed by a physiotherapist or ergonomics expert so that your at-work posture can be the best possible.<\/p>\n<p>Just as important is to take regular breaks so that you\u2019re not sitting for hours in the same position.<\/p>\n<p>\u201cEvery three-quarters of an hour, sit upright,\u201d says Edwards, \u201cand bend back on your chair to straighten out. Pull your shoulders back and down, working the body in as many directions as possible.\u201d<\/p>\n<p>Here are two exercises your can try:<\/p>\n<h3>Shrug it off<\/h3>\n<p>To release stress and tension from your neck and shoulders while seated at your workstation, lift your shoulders up towards your ears, squeezing them as hard as you can.<\/p>\n<p>Hold for a couple of seconds and roll them back as you relax down. Repeat this eight to 10 times.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?webp=true&amp;quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?webp=true&amp;quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?webp=true&amp;quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?webp=true&amp;quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?webp=true&amp;quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?webp=true&amp;quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?webp=true&amp;quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-295347\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_1-1470649289883-1ilw0tdpudto8-7d81364.jpg?quality=90&amp;resize=620%2C349&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> A great stretch to do when at your desk at work \u2014 just shrug your shoulders upwards, hold, then release by rolling them downwards.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Immediate Media Co<\/i><\/span><\/div>\n<h3>Reach for the sky<\/h3>\n<p>To improve your posture and stretch all the muscles in your back, sides and arms, lace your \ufb01ngers together and stretch straight up towards the ceiling.<\/p>\n<p>Breathe in deeply as you stretch as high as you can, then exhale and open your arms, sweeping them back in a wide arc down to your sides.<\/p>\n<div class=\"&quot;image-handler__container\" image-handler__container--full=\"\" style=\"&quot;padding-bottom:\" calc=\"\"> <picture><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?webp=true&amp;quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?quality=90&amp;resize=300%2C169,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?webp=true&amp;quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?quality=90&amp;resize=355%2C200,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?webp=true&amp;quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?quality=90&amp;resize=405%2C228,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?webp=true&amp;quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(max-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?quality=90&amp;resize=554%2C312,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?webp=true&amp;quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?quality=90&amp;resize=620%2C349,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?webp=true&amp;quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?quality=90&amp;resize=408%2C230,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?webp=true&amp;quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/webp&quot;\"><source media=\"&quot;(min-width:\" data-srcset=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?quality=90&amp;resize=556%2C313,\" https:=\"\" type=\"&quot;image\/jpeg&quot;\"><img class=\"&quot;wp-image-295343\" align=\"\" size-landscape_thumbnail=\"\" image-handler__image=\"\" image-handler__image--full=\"\" no-wrap=\"\" js-lazyload=\"\" data-src=\"&quot;https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2019\/03\/commong_cycling_ailments_back_stretch_2-1470649289880-1k6f4mvm9pskm-5771ed1.jpg?quality=90&amp;resize=620%2C349&quot;\" width=\"&quot;620&quot;\" height=\"&quot;413&quot;\" alt=\"&quot;&quot;\" title=\"&quot;&quot;\"\/><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div><div class=\"&quot;caption-hold&quot;\"><figcaption class=\"&quot;wp-caption-text&quot;\"><span class=\"&quot;caption-copy&quot;\"><i class=\"&quot;icon-arrow\" icon-camera-circle=\"\"\/> Another office-chair based stretch that will release tension in muscles throughout the back.<\/span><\/figcaption><span class=\"&quot;im-image-caption&quot;\"> <i>Immediate Media Co<\/i><\/span><\/div>\n<p>As with neck problems, the easiest way to avoid back pain from over-reaching is to change your bike setup.<\/p>\n<p>Raising your bars by \ufb02ipping your stem or adding spacers to your headset, or choosing a shorter stem, will let you ride more upright and avoid over-stretching in the \ufb01rst place.<\/p>\n<p>The same goes for changing your hand positions on the bars \u2014 don\u2019t spend all day riding on the drops, instead sit up and ride on the hoods or bar tops to give your back a break.<\/p><\/body><\/html>\n<hr class=\"no-tts wp-block-separator\"\/>","protected":false},"excerpt":{"rendered":"<p>By Neil Pedoe Published: Thursday, 15 September 2022 at 12:00 am Unless you fall off, road cycling carries a relatively low risk of injury. On the road, there\u2019s no impact to your joints. But like any endurance sport, cycling can produce a catalogue of niggling aches and pains. Unless diagnosed and properly treated they can [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":41209,"template":"","categories":[1,36,114],"acf":{"readingTimeMinutes":"14"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/how-to-fix-5-of-the-most-common-forms-of-bike-pain.jpg",1600,1067,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/how-to-fix-5-of-the-most-common-forms-of-bike-pain-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/how-to-fix-5-of-the-most-common-forms-of-bike-pain-300x200.jpg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/how-to-fix-5-of-the-most-common-forms-of-bike-pain-768x512.jpg",768,512,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/how-to-fix-5-of-the-most-common-forms-of-bike-pain-1024x683.jpg",800,534,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/how-to-fix-5-of-the-most-common-forms-of-bike-pain-1536x1024.jpg",1536,1024,true],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/how-to-fix-5-of-the-most-common-forms-of-bike-pain.jpg",1600,1067,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"By Neil Pedoe Published: Thursday, 15 September 2022 at 12:00 am Unless you fall off, road cycling carries a relatively low risk of injury. On the road, there\u2019s no impact to your joints. But like any endurance sport, cycling can produce a catalogue of niggling aches and pains. Unless diagnosed and properly treated they can&hellip;","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/rss_feed\/41208"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media\/41209"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media?parent=41208"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/categories?post=41208"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}