Wednesday, 7 July 2021

Cyclist with Knee Pain - Easily Fixed!?

It's been a little while since my last blog as I have been fully booked since starting back to work...Yay!...but today I found myself with a little time to write something so here goes....

I cycle to work and whilst I was a little sluggish on my commute today I was overtaken by a man on his road bike and I couldn't help noticing how his knee stuck out when he pedaled. Okay, so he was going faster than me but I bet that he could (1) go faster and be more efficient and (2) have a lower injury risk if he made some small adjustments.  It got me thinking of how many cyclist and gym spinners I had seen with knee problems over the years and most of the time it came down to how their feet or cleats were aligned when on the bike.

You see; if you cycle with your toes and knees pointing slightly out you are not putting force directly in a straight line through your joints and pedals. You are less efficient and you are more prone to muscle imbalance and joint stress. Different parts of your quads and glutes will be working through your hips and knees.In fact, now I come to think of it, a lot of triathletes how claim they have a tight IT band actually have a tight glute medius and vastus lateralis which produce similar problems and internet searches diagnose ITB syndrome!

So what can you do if you are a cyclist experiencing knee pain?

1) Check your pedal/cleat alignment and check to see if your knees track in/out/straight when you pedal; if not then endeavour to correct it.

2) Make sure you stretch your glutes and all parts of your quads after a cycle session (ankle on knee and hell to bum/pocket/other butt cheek) for a good 30seconds. 


 3 Way Quad Stretch




  Lying Glutes Stretch



3) Get your injury professionally diagnosed and treated before it gets worse! Feel free to contact me to point you in the right direction.

So there you have it; Happy Cycling!

Tuesday, 20 April 2021

COVID Questions

Hi All,

Please don't forget to read through the COVID questionnaire page before coming for treatment. If you can't see the page on your mobile device then please switch to web version and a menu bar will appear!

Thanks, Nina

Monday, 22 March 2021

New Reopening Date...YAY!

Well Hello Again!

If all goes according to plan I shall be open for business again from Monday 19th April.

Initially I will be doing just Wednesdays unless I get busy; in which case Mondays will be reinstated.

This will give me a chance to get back into the physicality of work without injuring myself as I am sure you are all aware; giving massages all day is a little strenuous!

Please contact the clinic on 01332 553332 or me direct on my mobile, Facebook or Linkedin to book an appointment.

Saturday, 2 January 2021

Tier 4 Temporary Closure

Following the Government's announcement that Derbyshire will be in Tier 4, and after consultation with my professional organisation (The Federation of Holistic Therapists), I shall temporarily be unable to offer Sports Massage Services.

Until such time as I have a physical restart date I shall be offering telephone and online consultations. Please contact me through Facebook, Linkedin, the contact form at the bottom right of this page or, if you have my number call me direct.

The Osteopaths at About Backs and Bones are still able to do consultations and treatments if necessary so if you feel that you are in dire need of hands on treatment then please contact the clinic direct on 01332 553332.


Thanks and hopefully see you sooner rather than later!