Ever get that throbbing knee pain after a long ride on the bike? You’ve tried rolling your quads and IT bands, but still can’t manage to get any permanent relief. I’ve been there guys, and have found a more effective way to make long lasting change. I’ll show you how in today’s coaching with some simple stretches to get those knees functioning and that pain to go away.
What most people don’t realize about the knee is that it needs to be able to rotate. Yes, the knee is capable of rotation, and if it’s unable to perform this action, bad things are sure to follow.
WHY CYCLING CAN IRRITATE YOUR KNEES
As a cyclist obviously your foot is locked into place as you ride and your hips are moving all over. If your tibia can’t rotate, you’re going to start putting undue stress and tension on your knee. So today’s coaching is all about not only increasing that rotation but controlling it as well.
It’s one thing to have a nice range of motion, it’s another to be able to control it. Learning to control the rotation of the knee will allow the body to relax and that pain will begin to dissipate.
I prefer to do this exercise sitting in a chair but you could always do this sitting on the floor as well.
HOW TO PROGRAM THIS IN YOUR ROUTINE
Utilizing these exercises back to back will get your knees ready for a big ride in no time. I recommend performing these at least 3-4 times per week preferably before riding or any other activity that involves the knees.
GET MORE OF MY FAVORITES
For more of my favorite mobility exercises to bulletproof your body click the link below where you can get my 3 must-have mobility moves that I use every single day. It’s free so check it out!
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified