Avoiding Injury | Core Strength for Cyclists | Total Women's Cycling

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Training & Nutrition

Avoiding injury – strength training for cyclists

Rachel Sokal talks to physiotherapist Anne Dickins to discover what you can do to avoid injury when cycling

The clam – lie on side with knees bent up then lift top knee keeping heels together. Image copyright Ant Jordan.

This exercise activates your gluteus medius and can be challenging, as your stronger thigh muscles will want to take over. This exercise can prevent rocking hips and wobbling knees and is part of your hip and spinal support, as a working glute med really helps prevent knee pain.  

Start with lying on your side with your knees bent up, bottom arm stretched out and a straight back with your shoulders, hips and heels in a line and ribs relaxed.

Tighten your stomach below your belly button to help stabilise your spine. As you breathe out lift your top knee up whilst keeping your feet together, you should feel the muscle working underneath where your back pocket would be. Return your knees together and then repeat.

Make sure your thigh and bottom leg remain relaxed, and don’t let yourself roll forwards or back, or let your back arch.

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