Written by Dr. Colin van Werkhoven PT, DPT, CSCS
Mountain biking is an extremely dynamic sport which requires a lot of total body strength in order to perform well. However, during training, the upper body often gets forgotten about when it comes to weight lifting to perform a cycling performance. Without proper strength and muscular endurance of key musculature throughout the upper back and shoulders, you can start to develop increased pain, and sometimes numbness and tingling throughout the hands. Over time this can lead to compensations and a decrease in performance while on the trails.
One way a physical therapist can help with this condition is by diagnosing shoulder movement, as well as movement of the thoracic spine. Improper movement patterns in these areas can lead to undue stress throughout the entire UE system which will cause difficulties in the aforementioned regions. A common symptomatic occurrence of this is a lack of strength in the middle and lower trapezius musculature. A lack of motor control throughout this particular area can lead to slumped-forward posture, and eventual nerve impingement in the upper body.
There are several ways to accomplish resolving this region, and personalized approach is recommended. Seeing a 1:1 physical therapist will ensure a personalized diagnosis. A quick test at home is lying down over a foam roller and bending back – if this is uncomfortable – most likely you need work throughout your thoracic spine and should perform this motion repetitively until it gets better. This other test is lying down on the floor, face down, and raising your hands overhead. If you cannot hold this position very long you should work on your lower traps. See if you can hold that for 10 seconds, then 20 seconds, and longer and longer until to reach 1 minute.
These are two quick and effective ways to help resolve a very common issue that mountain bikers and cyclists often face!
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