MASSAGE AFTER A CYCLING OUTING

Now that you have finished your cycling session, whether it was done indoors on your home trainer or outdoors, or even after a race, it is time to recover!

Follow our advice for a proper recovery using massages that target the muscles that are used the most when cycling. In all cases, it is advisable to spend 5 minutes massaging each muscle group with a combination of a manual massage and a massage using a self-massage accessory. 

Below, check out the areas of the body and the muscles to be targeted for a recovery massage after a cycling outing.

1/ THIGHS: QUADRICEPS AND HAMSTRINGS

You can use a balm, oil or cream to massage yourself and speed up recovery. All the Aptonia massage products contain essential oils and have a relaxing effect. You do not know the difference between the 3 textures? Follow our advice:

In order to properly relax the muscles, you can also use the soft or hard massage roller according to preference.

Tip: once you have completed a manual massage, the roller will feel less painful because the muscles have already relaxed a little bit!

MASSAGE OF THE HAMSTRINGS

MASSAGE OF THE QUADRICEPS            

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2/ CALVES

You can choose from a number of options to massage the calves:

-> Self-massage with a massage balm, cream or oil.

-> Self-massage using accessories:

THE SOFT OR HARD MASSAGE ROLLER for an in-depth massage.            

THE MASSAGE BALL for targeting a specific zone that is particularly tense.            

THE MASSAGE STICK with which you can choose the pressure you want to apply for a more gentle massage. It can also be used to massage the inside and outside of the calf.

THE DOUBLE BALL for a more gentle massage.

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3/ BACK

You can use :

THE DOUBLE BALL for massaging the paraspinal muscles located to either side of the spine.

THE SOFT OR HARD MASSAGE ROLLER for an in-depth massage from the top of the back to the lumbar region.

THE MASSAGE STICK for the lower back that will be easier to use than a roller for those who are new to self-massage.

To complete the recovery, you can also stretch the thighs and calves. Please note that stretching exercises do not have the same objective depending on when they are done: -> Immediately after physical activity: releases tension in the muscles. For a warm-down and relieving tension after a physical activity, gently stretch the thighs and calves. The stretches do not have to last more than 15-20 seconds and will be done without strain. If you stretch the muscles too much, you could tear the muscle fibres which have already been damaged during the physical activity. This will not help recovery. -> 4 to 5 hours after the physical activity: improves flexibility and range of movement. You can engage in a real stretching session by holding the same position for 30 to 45 seconds once or several times with some strain, albeit without hurting yourself. Stretches should never be painful. Make the most of this session that is relaxing and will make you feel comfortable! If you are unsure whether the position is correct, don't hesitate to contact a physiotherapist who can show you how to do this. Not everyone needs to stretch. 

 

pierre-yves-physiotherapist

Pierre Yves

Our partner physiotherapist

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