Training & Nutrition - Tight quads, should I be stretching...and how?

I've been training a lot more than usual this year, including riding some 10% to 20% climbs. My right knee feels fine when riding, but sorta of tight when I bend it tighter than 90 degrees. My left knee feels a little better, than my right. I've ridden for more than 15 years, haven't ever stretched, and my quads are so short, I cannot come within 10 inches of touching my heel to the back of my leg. Matter of fact, every time I try that stretch I get a killer cramp in my calf.

here's a link for you....

http://www.lmb.org/mfls/Docs/Stretching.pdf

This is pretty useful and has some basic stretches for cyclists. Also investing in a foam roller will do wonders for tightness.

One thing to note...the article mentions doing the stretching movements listed for 2 seconds at 12-15 times. After recently going through physical therapy for 5 months, the current thinking is that stretches should be held longer. My therapist had me doing all of these stretches and doing 3 sets of 30seconds. Also continue to ride....the way the therapist put it...your muscles have strength at your current flexibility level but as they get more flexible you have to maintain strength of the new elongated lengths. Doing some bodyweight workouts for your lower body can help in this process.

your quad flexibility = my hamstring flexibility

My PT said she was amazed that I wasn't permanently in a cycling position because of how tight my hamstrings were.

I give my quads a break during a ride. Before I come to a stop light, I would coast and this time would allow me to stretch out one leg at a time. At the 5 o'clock position, I would hold that position with the knee locked and leg completely stretched out. My heel is lower than the toe. I would do this several times, rotating this hyperextension exercise before coming to a stop.

It actually feels good and to me it feels right to do it. Even if not coming to a stop, I can do this on a long ride.

even 30 seconds is on the short end of effective. 1-2 min will actually help "stretch" your muscles.

you guys are ridiculously inflexible.

Muscle tightness is indicative of muscle weakness. And I'm not talking about the muscle that's "tight".

The tight muscle is protecting your joint from reaching a range of instability.

All the stretching in the world won't increase your quad flexibility. In fact, stretching pre-ride and during the ride can do you a disservice. The discomfort you feel during stretching is the feedback from your muscle to your brain. It's saying "that's far enough". The farther you go, the louder it talks to you. Do it long enough, and the muscle begins to shut down. This is the lengthening you get with passive stretching.

Ask yourself this: do you want to shut down your muscle when you need it most?

Radical? Yes. This is totally the opposite of what has been drilled into our heads since phys-ed. But it's true.

You need to figure out what your quad is compensating for and concentrate on re-activating it. Your quad will relax accordingly.

The fact that you get a muscle cramp when you try to stretch to me is a clear symptom of magnesium deficiency.

Muscles use calcium to contract and magnesium to relax. Muscle tightness and cramping is a typical symptom of magnesium deficiency. Due to many reasons which include they type of fertilizers used on commercial crops there is a lack of magnesium in our modern diets and an excess of calcium.

Try taking a magnesium supplement.

Anthony

I'm thinking that is really strange to be so tight. I almost never stretch and I can put my knuckles on the floor and bring my heel to my butt, no problem. Compared to a dancer, I'm inflexible, but I get by just fine biking, skiing, etc. I've long noticed that stretching doesn't help my riding. OTOH, I've spent a good bit of time in the gym over the past 45 years. And I have to laugh when I see guys at the gym stretching between sets. Talk about the worst thing you can do!

I've never heard Nestor's POV before, but it does make sense. So thinking about that, and about my experiences in training, I'm thinking that some strength training might be in order. Full body workouts with free weights, full range of motion stuff. Start with weights with which you can easily do 30 reps and just work on range of motion and form. Don't add weight for at least a couple of months. Try two workouts/week, about 1.5 hours each. See if that helps.

Exercises to try: squats, leg sled, horizontal rows, lat pulldowns, deadlifts, straight legged deadlifts, crunches, hyperextensions, single legged calf raises, benches. Do multijoint exercises that mimic life, so no preachers, knee curls, leg extensions, stuff like that. Ignore the bodybuilders and powerlifters. If you have an HRM, wear it and don't let your HR go much below 100 between sets. If you've never done this kind of thing, you'll find it very interesting.

On the bike, try high cadence low effort spins (115+) and one legged pedaling. Those will increase the suppleness of your legs.

Anthony's magnesium is worth doing, too. Can't hurt. I take at least 1000mg of calcium and 500mg of magnesium every day, and have for many years.

You may be overtraining and need to back off. Try warm baths and massage.