By Wayne Hansen, D.C. –
I learned a lot of things at the Cascade Classic supporting Canyon Racing. The first thing I learned is that riding in the team car is both terrifying and exciting. The second thing I learned is just how prevalent Sacroiliac Joint (SI) pain is in cyclists. SI pain can be experience a couple of different ways, sometimes it is localized in the low back, and others experience sciatic type pain with radiating pain down the leg. Here are a couple of stretches you can try to relieve the pain.
- Single knee to chest: pull one knee up to your chest at a time, gently pump the knee three to four times at the top of the range of motion (10 reps each leg).
- Lumbar rotation: lay on your back with both knees bent, keep the feet flat on the floor while rocking the knees from side to side. The thighs should rub together and the knees shouldn’t move very far. The lower spine should remain fairly still. Rock the knees for 30 seconds.
Many times if riders focus on making sure their hamstrings are flexible, SI pain will not be as big of a problem. If these stretches don’t work chiropractic manipulation of the joint is highly effective in getting pain relief.
Wayne Hansen, D.C. is a Chiropractic Physician practicing at Solutions Clinic in Cottonwood Heights. He specializes in treatment of athletes, particularly cyclists. [email protected]