Stiff, Tight Leg Muscles? Here’s How to Keep Them Relaxed When You Can’t Ride

If you are on an important training and racing schedule, keeping your muscles loose at all times is important. You don’t want tight leg muscles or stiff legs. Recovery rides work great for this purpose, but sometimes you just can’t ride. You might be on a plane, driving, have a nagging injury that needs rested, etc.

So, consider these alternatives that may help keep your muscles loose so they’re ready for your next ride:

1. Panty hose (actually, compression stockings)

Compression stockings (which are basically a fancy version of panty hose) are good for sitting at the office or during long plane rides. Really, anytime you are forced to sit still. The tight fabric stimulates blood flow through your legs, giving them nutrients and fresh oxygen and flushing out waste products.

When used as a preventative measure, this may help to prevent tight leg muscles in the first place! That’s the ideal situation.

These days, there are countless compression socks and leggings to choose from. One top brand is CEP. I highly recommend their socks, but there are other less-expensive brands that are good enough for most people who only need them occasionally.

2. Self-massage and/or foam rolling

If you have tight muscles, the best thing you can do on your own is some self-massage. You probably have knots and adhesions in your muscle tissues. These specific areas – often called “trigger points” – need targeted work. You’re probably not trained to work on these with just your fingers, but that’s okay. They make plenty of gadgets to help you out!

One that has been around for ages is called The Stick. It’s the self-massage tool you roll on your legs, like a rolling pin. There is also a newer product called the Muscle Trac, which has more bumps and knobs, to really dig deep into your leg muscles. Then there’s my personal favorite – I carry a Moji Mini with me almost always. (These are all good for travel, but the Moji Mini takes up almost no space.)

A newer invention is the massage gun. These are quite expensive, but they do make it a lot easier.

Also good is a foam roller, if you have floor space. You can roll out your legs, hitting your quads, hamstring muscles, IT band, and calf muscles. Foam rolling allows you to cover a lot of area, which is excellent if you don’t already know exactly where the knots are.

3. Massage

The best way to work out knots is with a massage. The real thing, from a professional (i.e. licensed massage therapist), ideally someone with specific training in myofascial release for athletes.

It might not fit into your schedule or budget very often, but it’s nice! 🙂

Your muscles will feel very supple afterward.

4. Hot and/or cold baths

Sometimes a relaxing bath will alleviate muscle stiffness.

You could alternate hot and cold baths, do an ice bath, or try a sea salt bath. Whatever theory you subscribe to, some sort of bath usually makes you feel better at least.

5. Pain relieving gels (such as Mineral Ice)

For a quick fix, try some sort of muscle cream.

I will occasionally use these on recovery days to keep my muscles from getting stiff and sore. Then I can ride the next day like normal. (Without Mineral Ice, it seems to take me longer to warm up.)

You can find Mineral Ice and Biofreeze in most drugstores and department stores. Topricin and other balms may work for you. And Salonpas, which is a topical NSAID so it helps with muscle pain.

And then there are choices like Rock Sauce, which will really heat things up!

6. Stretching and exercise

If these other methods don’t do the trick, you might have to utilize the tried and true stretching and exercise. Stretches, to help loosen tight muscles, and exercise, to improve core strength and range of motion, and to correct any potential muscle imbalances.

Because here’s the thing – this muscle tightness could be viewed instead as muscle weakness.

You’ll need a good quad stretch, hamstring stretch, and calf stretch.

And you’ll need good core exercises.

You can find all this and more in my fitness center.

But I will say, if you deal with chronic muscle soreness, consider seeing a sports medicine professional, such as a chiropractor or physical therapist, for an assessment. They can provide a personalized plan designed specifically for your body and what it needs.

 

Good luck and hope you feel better!

And don’t forget to stay hydrated.

By Coach Levi on August 16, 2010   /   Training Articles   /   2 Comments

Tags: foam roller, massage, recovery, self-care