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First Step to Avoid Injuries when Cycling: Proper Warm Up

Jan 24, 2023

If you cycle without performing the correct warm-up and stretching routines, injuries and muscular tension may happen. Consequently, a solid stretching regimen is always included in the recipe for effective cycling and improved cycling performance.

Like any sport, exercise, or physical activity, a proper warm-up is crucial to building stamina and endurance. Once you put on your helmet and get out the door, it may be nice to be able to ride off instantly. Overlooking this step might worsen riding fatigue, muscular aches, and even injury. And regardless of the amount of energy or distance you want to cover when cycling, some frequent issue areas develop, such as knee pain, back pain, shoulder pain, arm pain, and carpal tunnel syndrome.

Cycling involves repeated motion. There will be soreness if you keep performing the same action incorrectly. Therefore, perform simple stretching exercises to get the most out of the enjoyment and health advantages that cycling provides.

The best time to stretch when cycling

Stretching is most effective when your muscles are feeling warm and relaxed. So, when precisely is that? This may be subject to debate depending entirely on the cyclist. It may also vary based on the sort of cycling activity you choose, such as leisure riding, competitive cycling, road racing, and so on. Nevertheless, for most individuals, the optimal time is after a 5- to 10-minute low-intensity riding or stationary cycling warm-up.

Stretching after a ride is just as essential as stretching before a ride. Understand that one must appropriately cool down the muscles in action. The muscles must be returned to their original shape, and your body must be recovered. And the easiest method to do it is to stretch instead of sitting down soon afterward, which will trigger muscular stiffening.

Practice these Quick and Easy Stretches Before You Engage in Cycling


For those who are worried about their weight, squats are the workout that never fails. But while squats are an excellent workout for the hips, knees, and thighs, cyclists may also gain a lot from performing them. Almost all of your body's joints and muscles are put to use. Squats are particularly advantageous for you if you cycle for a more extended time since they target the body areas you utilize the most when cycling.


Running is almost always linked to lunges. Lunges, however, are quite beneficial for cyclists as well since they concentrate on your hamstrings and quadriceps.

Easy-to-follow steps to perform lunging exercises:

With your right leg, take a giant stride forward. Bend the right leg to make a 90-degree posture. Meanwhile, the left leg is extended backward without bending and with as much straightness as is feasible. Moving your torso slightly up and down will now allow you to begin stretching. Ideally, your right thigh will feel stretched. You should perform ten of them on each leg. For more experienced bikers, you can complete the lunges in sets of 10, 20, or 30.

Leg Swings

Cycling enthusiasts frequently struggle with hip tightness. In order to prevent severe injuries, it is crucial to ensure that the hips are flexible enough. A basic hip flexor stretch will work to relax the muscles.

Easy-to-follow steps to perform leg swings:

Locate a wall, bar, or even your parked bike to help support your body weight on one foot. Next, extend and swing back the other leg. Keep your knee and leg straight and avoid bending them. On each leg, perform this exercise at least ten times.

Jumping Jacks

Jumping jacks are an incredible workout for the whole body as they are supposed to work all its muscles. The torso, legs, feet, arms, spine, and other body parts are all used in one sort of exercise.

Easy-to-follow steps to perform jumping jacks:

Stand with your feet parallel to the ground and your arms at your sides. Next, extend your arms upward and expand the space between your legs simultaneously when you jump. Maintain as much straightness in your arms and legs as you can. Bring your arms and legs back to their starting positions after each jump. Then repeat this at least ten more times.

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