Free Massage and Pain Free Cycling

[Cycle Chic]

I have been riding a few years and probably like most of us cant afford a massage every week. I am now discovering that over that time knots of muscle have been forming in my back and neck. Its only a shoulder injury that has opened my eyes to the importance of massage. Stretching is a waste of time if these muscle knots arent massaged out.

I had been reading about TRIGGER POINT THERAPY online while trying to get over my shoulder injury. I tried with a tennis ball against the wall and the pain when I leant on a lump of muscle was severe. I then found a sports massage who blogged about Trigger Points so I went for an hour session. I could feel her kneading away at knots / balls of muscle that were painful. I felt heaps better afterwards and I have been doing it religiously every day to get rid of these knots.

I bought a foam roller - get the long one 90cms - i got one from PhysioWorld for £16. The Tennis ball is excellent and you can really get onto the knot.

This You Tube is good for starting.

http://www.youtube.com/watch?v=dAGTQN1kg2M

Its the cost that has always put me off massage..so for others who are in the same boat this really is incredible. Have a go with the tennis ball against the wall - it takes some mastering and its tough on your legs as you have to do semi squats to knead away at the muscles. It will HURT ! dont be put off just do it a short while and then again the next day.

This link explains how the knots are toxic and can be the cause of so many ailments - stiff neck, back, shoulder tendonitis...the list goes on. He's trying to sell his book but all the info on there is good.

http://saveyourself.ca/articles/shorts/2008-05-12-toxic-tps.php

I,ve been doing it for a week now and there are hardly any knots there now. I found the Glutes (your bum cheeks) also have knots in - doing this one is JOY !!

Hope you all give this a go and do some reading about it before attempting it. The results are UNREAL. And save you so much money !

It annoys me that Physio's never tell you about Trigger Points - they just stretch stretch stretch....which is useless and dangerous as the knots dont allow the muscles / tendons to lengthen.

 

[2008885]

Another vote here for foam rollers - my favourite purchase for a very long time.

 

[Cycle Chic]

NB...put the tennis ball in a sock. It stops the tennis ball slipping.

I also think the neck is so important for us cyclists. I just read on a chiropractor site that you should throw away all pillows. Roll up a towel and put it in the arch of the neck and then maybe a pillow behind to just support the head.

http://www.rsitips.com/subscapularis-muscle-trigger-point/

Pulling the chin in toards your neck to elongate the neck counteracts the upwards position we are in cycling. Some good advice on this site...

http://www.sunderland-chiropractic.co.uk/#/neck-stretches/4525629757

 

[biopass]

It sound to me that you need a new bikefit.

I mean, riding your bike shouldnt result in you needing a massage.

 

[ElChingon]

Another vote here for foam rollers - my favourite purchase for a very long time.

My low budget massage, gets the blood out.

As for trigger points, go to an acupuncturist some day.

 

[Cycle Chic]

It sound to me that you need a new bikefit.

I mean, riding your bike shouldnt result in you needing a massage.

Correct on that point - 1st bike and bad advice had me riding a 54cm. I now ride 52cm.

 

[twothirds]

Trigger point therapy is also known as Active Release Technique, so if anyone is looking for this and comes across the ART term, this is it. Been doing some sort of this as well as foam rolling for a while now. Never tried acupuncture. For those that have tried both, how do the two compare?