A common issue for cyclists is tight leg muscles, especially the quads and hip flexors, due to the prolonged seated position on the bike and the hip flexors not being given the opportunity to fully extend during the repetitive motion of pedaling. This can pull the pelvis out of alignment over time and cause pain, discomfort and even injury.
Test your hip flexor and quad flexibility with the Thomas Test.
1. Sit on the edge of a table or bed (as long as it is high enough for your legs to hang off the edge).
2. Lay back onto the table and hold one knee into the chest letting the other leg hang off the table.
3. If the height of the knee to the hip creates an angle greater than 90 degrees you have good flexibility in the hip flexor. If the angle is 90 degrees or less there is tightness in your hip flexor.
4. Secondly, look at the position of your ankle in relation to your knee. If the ankle sits directly under the knee you have good flexibility in the quadricep. The more the ankle extends forward the tighter the quad.
5. Repeat on the other side.
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