Pain, tight quads, getting older… and what I’ve learned about staying mobile as a cyclist.
Let’s be honest — stretching isn’t the fun part of cycling. Most of the time, I’d rather just finish a ride, grab something to eat, and collapse into the sofa. But as the years go by, I’ve realised more and more that if I don’t make time for it, my body starts to fight back.
These days, I wake up feeling stiff most mornings. Not injured — just tight. Legs feel heavy, hips don’t move well, and even after I’ve done a bit of stretching, it still takes a good 20 to 30 minutes on the bike before I start to feel like myself again. Things eventually loosen up, but those first few kilometres? They're tough.
And the truth is, even though I’m pretty flexible and I do take care of myself, tightness still builds up — especially when I’m riding a lot. If I ignore it, it always catches up with me. Usually in the form of a sore lower back or legs that feel like they’ve done two weeks of leg day.
I’ve had issues before, especially when my hip flexors, glutes and hamstrings get tight. It all pulls on my back and I’ve even had full-on spasms in the past, which are not fun. So now I stay on top of it as best I can — stretching, rolling, and whatever else helps.
Getting older? You need to stretch more, not less.
The older we get, the more we need this stuff. Simple as that.
Cycling’s repetitive. You’re bent forward, working the same muscle groups over and over. It doesn’t help with mobility. If anything, it does the opposite. And as the years tick by, the body just naturally loses a bit of give.
If we want to keep riding pain-free, feeling good on the bike, and avoiding those little tweaks and pulls that can ruin a week — then we’ve got to take this seriously.
What happens when I skip the stretching
Here’s what usually happens to me when I let it slide for too long:
- My quads get really tight, and that starts to affect how my hips move
- My hip flexors shorten, which pulls everything forward and gives me lower back pain
- My glutes stop firing properly, so I end up overworking my legs
- My back starts to feel sore and compressed, especially after long rides
- My recovery slows right down — I’m still stiff two days later
And I see it all the time with other cyclists too. We spend hours making sure our bikes are perfectly dialled in, but we don’t always give the same attention to the engine.
The 10 best stretches for cyclists (that actually help)
I’ve tried loads over the years, and these are the ones I keep coming back to. Simple, effective, and worth doing regularly — especially after a ride.
1. Hip Flexor Stretch
Get into a lunge position, back knee down, and gently push the hips forward. Hold for 30–60 seconds each side. This is a must.
2. Glute Stretch (Figure Four)
Lie on your back, cross your ankle over your opposite knee, and pull in. Deep stretch into the glute.
3. Hamstring Stretch
Seated or standing — keep the leg straight, hinge forward gently from the hips. No bouncing.
4. Quad Stretch
Stand tall, pull one foot up behind you, knees together. Stretch through the front of the thigh.
5. Calf Stretch
Use a step or a wall. Heel down, toe up. Helps with pedal stroke fluidity and general lower leg tightness.
6. IT Band Stretch
Cross one leg behind the other and lean sideways. If you ever get knee niggles, this one’s worth adding.
7. Child’s Pose
Kneel down, arms forward, and sink back. Helps open the lower back and hips. Just breathe and hold it.
8. Spinal Twist
Lie on your back, bring one knee across your body and look the other way. Gently opens up your spine.
9. Neck & Shoulder Rolls
Nice and slow, just to loosen up from all those hours in the saddle.
10. Cat-Cow Stretch
On all fours, alternate between arching and rounding your back. Great for posture and resetting your spine.
Other recovery tools I rate
It’s not just about stretching. I’ve also started using a few other things that help massively when I’m riding a lot — especially back-to-back days on the bike.
Foam Roller
Great for quads, IT band, glutes. Hurts a bit, but it works. I try to use it a few times a week.
Massage Ball / Lacrosse Ball
For glutes, shoulders, and even under your feet. Perfect for working into smaller spots where a roller can’t get.
Compression Boots
If you’ve never used these, they’re a bit of a game changer. They help flush out the legs after hard rides and speed up recovery.
Cold Water / Ice Baths
Not fun, but good for inflammation. Even a few minutes helps after a big ride day.
Mobility or Yoga Videos
There’s loads online — some just 10 minutes long. Ideal for winding down in the evening.
It’s not glamorous, but it works
Look, I get it. This stuff isn’t the exciting part of cycling. But if you want to keep riding well, feeling strong, and avoiding that stiff, locked-up feeling — this is how we do it. Especially as we get older.
You don’t need to stretch for an hour a day. Even 5 to 10 minutes can make a huge difference. Do it after your ride. Do it before bed. Do it while you’re waiting for the kettle to boil. Just do it.
Coming to Mallorca? Bring your recovery game too.
At VeloCamp Mallorca, we ride hard — but we also recover smart. Whether it’s post-ride stretching, a bit of mobility work in the evenings, or just making sure your body’s ready for back-to-back days — we’ve got your back.
👉 Click here to book your place.
Look after your body, and it’ll look after you — especially on the climbs.