Self massage for cyclists
It may not be practical to visit a massage therapist every day or every week, but there are substantial benefits to practising massage on yourself.

Self massage for cyclists

The basic benefits of self massage are similar to massage carried out by a therapist, though the results will not be so pronounced:

  • Promotes recovery from hard training
  • Helps identify and prevent potential injuries
  • If used regularly, will help you enhance your performance with less risk of injury
Tips for self massage
  • Make sure the muscles you are treating are in a relaxed and shortened position.
  • Do not work directly on fresh acute injuries (use R.I.C.E. - Rest, Ice, Elevation & Compression).
  • Long strokes working away from the injury site will help reduce swelling.
  • Apply gentle friction movements into areas that feel more tense, this may cause some mild pain but it should not be excessive, and should not be done for more than a minute at a time.
  • Using a little lubricant (oil, lotion or talc) squeeze the muscle and stroke up the leg or arm (always apply pressure strokes up towards the heart).
  • The buttocks and lower back can be treated by lying face down on the floor and using the back of the fist to press and rotate into the muscles.
  • A shoulder can be treated with the hand from the opposite side, using a firm squeezing and rotating action.
  • It is always good to stretch the muscles after you have treated them.
  • If a painful condition fails to improve or keeps returning you should seek professional help.


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