Hello all,

I'm currently healing from a calf stain that my doctor said was due to lack of warm up/stretching. I was just wondering if someone could recommend a good stretching routine / warm up to do so that I can try and prevent another painful month off my bike. Thanks for your help.

Pick up a copy of "Stretching" by Bob and Jean Anderson.



It is very practical, not a bunch of theory, and has stretching routines for all kinds of sports, activities and occupations. One of the best books out there.


-Tim-

I believe the latest thinking on stretching is that static stretching, if done, should not be before you ride. OTOH dynamic stretching is recommended, though ideally after some warm up.. ie. ride around for 20 mins before doing.

A good rundown of a routine:
10 Best Stretches to Do Before Biking | LIVESTRONG.COM

Yeah, I've heard this as well. I believe the point is to stretch the muscles when they are warm and flexible. I always stretch a bit midway through a ride or workout and quite a bit at the end. I started doing it that way yrs ago just because it felt so good.

Yes, it's not good to stretch cold muscles. It better to ride 10 or so miles at an easy pace, then stop and stretch. I also stretch after shtetl ride.

Doctor is full of it as far as stretching goes. Warmup yes. Don't sprint all out when leaving the parking lot. Spin high cadence for a mile or two. If you have to climb immediately, use low gears and spin. Don't stand. Keep the muscle loading in your legs down for the first 15 minutes as much as you can. You'll have a lot more endurance if you warm up slowly in the very early portion of your ride. I learned this when I was 10. On group rides, a good leader will take care of this for you.

The other thing you can do is to strengthen your calves. Hard to believe you could blow a calf on a bicycle. When they heal up, start doing 1 set of standing one-legged calf raises on a stair, full range of motion, twice a week. Once they strengthen a bit, do them to complete exhaustion. Hurts like the devil, but only for a little while.

I stretch after riding, not before. But foam rollers before, when I have time. (And if I was sore, I would make time.) Calf is not entirely easy to do with foam roller. (Trigger Point Release For Beginners) Lacrosse ball can help. (Lacrosse Ball Massage for Sore Muscles | Shape Magazine) Also, one thing that might help indirectly is massaging feet with this: https://www.amazon.com/TriggerPoint-...no+foot+roller

Contrary to popular belief stretching is not that important, apparently starting slow and easy is more important, in other word warm ups will be more beneficial to your muscles.

So it seems like every angle of this argument has been addressed