Yoga for Cyclists: 4 poses to stretch and strengthen your ankles

During the years I trained for triathlons, I spent many hours on my bike. I wish I knew then what I know now. Last year I explored cycling and yoga as part of a continuing education program and have put together a series of workshops for cyclists. The first workshop addresses the pain and strain that can develop in a cyclist’s ankles and feet.

Repetitive pedaling creates stress and muscle shortening around the ankle complex. Tightness in the calf muscles can contribute to poor foot alignment, plantar fasciitis (pain on the bottom of the heel) and increased stress on the Achilles tendon. In addition, pulling up on the pedals with bike shoes can strain the anterior shin area. Regular strengthening and stretching of the ankles and feet can help correct these problems. These four yoga poses are great for the ankles:

downloadTrikonasana (Triangle) By bringing your focus to your feet and ankles, you can enjoy some lovely lengthening in your calves and ankles. Root down through the ball of the forward foot and the outer edge of the back foot. Draw your inner ankles up and your thighs toward each other. Keep your lower body engaged as you lengthen your spine.

straddle-forward-bend_-_step_2.max.v1Prasarita Padottanasana (Standing Straddle Fold) Stretch the outside of your ankles and your calves while strengthening your inner ankles. Stack your hips over your heels and press the outsides of your feet into the floor as you lift your arches. Tip your tailbone up. Deepen further by contracting the quadriceps (muscles in the front of the thighs), which pulls your kneecaps up toward your hips.

Upward Facing DogUrdhva Mukha Svanasana (Upward-Facing Dog) Point your toes back and press the tops of your feet into the floor. As your hips move forward into the backbend, your shins and the front of your ankles lengthen.

airplaneAirplane to Hip Flexion Balance Flow Any time you balance on one foot, you are strengthening the entire ankle complex. Moving between two balance poses adds another layer of challenge. Begin in the Airplane variation of Virabhadrasana III (Warrior III) with the arms extended back like wings. Lifting the upper body, draw the knee of the extended leg forward and up towards your chest, then transition back to Airplane. Move slowly back and forth, matching your breath.

A regular yoga practice is wonderful cross-training for any of the endurance sports. Make a daily date with your mat.

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