5 Foam Roller Exercises for Cyclists

There's little debate that a post-ride massage can speed recovery and improve performance the next time you head out on the bike. But it's a luxury that most cyclists outside of the professional circuit don't have the time, money or resources to take advantage of on a regular basis.

You'll probably never have a personal soigneur to pamper you like pro cyclists in the Tour de France. But what if there was a way to get the same recovery benefits of a massage after every ride for a one-time purchase of $30?

The answer to this secret is a piece of Styrofoam called a foam roller. With the right technique and a little bit of practice, you can use it to stretch your muscles, increase circulation and prevent delayed onset muscle soreness (DOMS).

More: Rub Out Sore Legs With Massage

It can also help to prevent injuries.

"Most soft tissue injuries are a result of shortened muscle fibers that form adhesions within muscles. A foam roller can help regain lost range of motion, reduce pain and restore function by lengthening muscle fibers that have been shortened by muscular adhesions," says Michael Kleinert, Acupuncturist and Certified Athletic Trainer (ATC).

Try these foam roller exercises for the mid and lower back, quadriceps, IT band, gluteal muscles and hamstrings to prevent injury and recover quicker for your next ride.

More: 4 Ways to Fix Anterior Knee Pain From Cycling

Mid and Lower Back

To release muscle tension in the mid and lower back, lie down and place the foam roller on your mid back. Place your hands behind your head and keep your feet flat on the ground. Contract your abs and gluteus. Let the foam roller move from the mid back to the shoulder blades.

For the lower back, shift your weight and rotate to one side of your paraspinal muscles. Support your weight with your elbow and move the foam roller from the mid back to the top of the gluteus slowly. Repeat on the other side. Complete two repetitions of 30 seconds.

More: How to Avoid Lower Back Pain While Cycling

Quadriceps

To rid the body of muscle soreness and lactate acid in the quadriceps, lie facedown with your elbows on the ground and the foam roller underneath your thighs. This position is similar to a front plank, except you'll keep both feet off the ground. Put your weight on your right thigh and move the foam roller up and down from the hip to the top of the knee. Complete two repetitions of 30 seconds and switch to the other leg.

IT Band

For iliotibial band soreness, position your body on one side with the foam roller on the outside part of the thigh. Raise the your body so that both arms are straight and the palms of your hands are flat on the ground. Bend the top leg (the leg not touching the foam roller) so that your foot is flat on the ground in front of you. Roll the leg on the foam roller from the hip down to the knee. Repeat for 30 seconds and complete two repetitions before switching to the opposite side.

More: Tight IT Band? 3 Simple Exercises to Fix it Now

Gluteal Muscles

A foam roller is a great way to stretch and relax the gluteal muscles. With your hands flat on the ground behind you, sit on the foam roller and cross your legs, placing your left ankle on your right knee. Shift your weight towards the left side and roll from the top to bottom on your left gluteus. Complete two repetitions of 30 seconds before switching to the opposite side.

Hamstrings

Hamstring soreness is a common complaint among cyclists. To complete this exercise, sit on the ground with the foam roller beneath your thigh. Place both hands flat on the ground behind you for support. Bend the opposite leg and keep your foot flat on the ground. Move the foam roller from the top of the knee to the bottom of the gluteus, keeping the leg on the foam roller off the ground. Repeat two times for 30 seconds and switch to the opposite side.

More: How to Prevent the 6 Most Common Cycling Injuries