Stiff quads and calves

[confusedcyclist]

I commute 20 miles a day, 5 days a week, just maintaining a regular routine, nothing new here. I have being doing that for a few years now, no problems.

I recently started adding running and swimming to the mix, 2-3 times a week each, hopefully once I have mastered the Front Crawl, I'll have a bash at a Tri event.

I have noticed that my quads are getting tight, and my calves too, to a lesser extent. Sometimes when I fully extend my muscles, I feel like I might be on the verge of cramp, if that makes any sense? I'm not bragging here, my quads literally feel like tree trunks, and getting stiffer with time, hopefully this is not ageing, I'm only 29! Can anyone recommend some exercise to help alleviate this stiffness. I don't think I'm over training, as I rest regularly and only increase running and swimming distances in small increments.

I imagine stretching might help with flexibility, but haven't got a clue really. I always stretch before and after running, but never on the bike, or swimming.

 

[Milzy]

Just go for a sports massage about £30 for 45 mins. Sorted.

 

[confusedcyclist]

Throwing money at it might be a last resort, I'd prefer a DIY fix though!

 

[vickster]

Stretching after all exercise sessions (i.e. Every day) and regular foam rolling. I was recommended a book called prescriptive stretching (Amazon sell)
Hot bath might all help afterwards

Monthly sports massage a good shout

 

[Milzy]

Throwing money at it might be a last resort, I'd prefer a DIY fix though!

Just do a slow recovery run and then a hot bath. In time it will ease off just all new to the body.

 

[S-Express]

I recently started adding running and swimming to the mix, 2-3 times a week each,

Could be a clue there...

You just need time to adapt to the increase in training load.

 

[confusedcyclist]

This isn't like DOMS, it's definitely muscle stiffness. It isn't easing with time, its like this for 3 or 4 weeks now.

 

[confusedcyclist]

I was recommended a book called prescriptive stretching (Amazon sell)

Thanks for the recommendation.

 

[screenman]

Ice cold bath.

 

[Racing roadkill]

Ice cold bath.

Only any good for things like rugby / contact sports, not of any value to a riding / running situation.

 

[Racing roadkill]

Try foam rollers.

View: https://m.youtube.com/watch?v=aPar3wLsU9Y

 

[screenman]

Only any good for things like rugby / contact sports, not of any value to a riding / running situation.

That is interesting, have you a link as it seems some doctors seem to think it has benefits, seems to work for Mo as well. I am happy to be educated further on the subject.

 

[Racing roadkill]

That is interesting, have you a link as it seems some doctors seem to think it has benefits, seems to work for Mo as well. I am happy to be educated further on the subject.

http://www.bbc.com/future/story/20161209-do-athletes-need-to-take-ice-baths

 

[confusedcyclist]

Ice baths work by reducing inflammation, which isn't necessarily a good idea, as the inflammation is the body's way of healing itself. By taking away the inflammation, you slow the healing process. That said, if pain is extreme, it might be a good idea to take the compromise of slower recovery if it means you can tolerate the pain a bit better.

As for me, I'm certainly not in pain, just stiff! So I doubt an unpleasant ice bath is going to help

 

[vickster]

My Physio had me plunge my foot into an icy bucket for plantar fasciitis. Hurt like crazy but did seem to ease pain (at least for a bit). Wouldn't want to put all of me in

Try a hot water bottle after stretching