Fascia training for road cyclists: The best exercises to combat sore muscles

Train all problem areas in just ten minutes or actively combat sore muscles from your last ride: our full-body workout with the fascia roller is specially tailored to the needs and problems of road cyclists. Each exercise with a fascia roller such as a Blackroll takes around one minute, and you can rework the fascia in question specifically for individual pain points, for example with a bouncy ball or tennis ball.

>> You can find the 10 best stretching, mobility and strengthening exercises for back pain here <<

1st calf one-legged

Sit upright and support yourself with your hands. The lower end of the calf rests on the fascia roll, the other leg is bent at the side next to it. Now roll slowly and in a controlled manner along the calf to just below the back of the knee. Make sure that your upper body remains upright and your chest remains open.

2nd calf, legs crossed

Advanced users can cross their legs to put even more pressure on the roller.

3. back thigh

Start in the same position as in exercises 1 and 2, rolling the thigh evenly from just above the back of the knee to the end of the fascial structures of the thigh muscle on the buttocks.

4th thigh in front

Lie on your stomach with your legs stretched out and arms bent. With your forearms supported, you can work the thigh with the roller by slowly pushing your upper body forwards and backwards. Change the support surface by turning your feet in slightly to include the outer fascia strands of the thigh.

5. inner thigh/adductors

Starting in forearm support with your legs bent, spread one leg out with your knee bent. Place the roller just above the knee, the other leg is fully extended and lies relaxed on the floor. Roll forwards in a slow movement up to the bony base of the hip.

6. outer thigh

The roller is placed under the thigh of the leg below, with the arms in a side-support position in front of the body. Alternatively, beginners can place one forearm on the floor to exert a little less pressure on the fascia roll. Place the other leg in front of your body and slowly roll back and forth by shifting your upper body.

Attention: This Exercise is often the most painful for road cyclists with pronounced thigh muscles. If your sensation of pain exceeds the medium range on a scale of 1 to 10, the pressure is too strong.

7. back

Sit on the floor and bend your legs to 90 degrees. Position the fascia roll under the lumbar spine just above the waistline on the lower back and lift the buttocks. Roll forwards and backwards with your arms folded across your chest - without forming a hollow back. Look up towards the ceiling. Tip against a hunched back: If you clasp your hands behind your head, you can open up your chest area further. Advanced users can turn their head and upper body slightly to the side to involve the outer areas of the back more.

8. spine

If you don't have a special fascia tool for the spine, you can quickly and easily make an exercise device with cut-outs for the spine using two tennis balls and a sock. Lie on the tennis balls placed in the sock in the same position as in exercise seven so that the balls rest on the fascial structures to the left and right of the spine. Then roll straight forwards and backwards.