In the era of coronavirus, people are doing everything from home and that includes working out. When it comes to workouts, people have been trying to “figure it out” on their own, or are utilizing online apps to help guide them through their workout. Peloton stock has skyrocketed and there is a 9+ week turn around time from purchase to delivery of the beloved peloton bike.
When it comes to working out and being physically active, I am a total advocate for doing whatever it is that make you feel good. I, like many of the clients I see get very set in my ways. I do the same workouts, I use the same equipment and working out from home has only made this worse. One of the many benefits of actually going to the gym, and/or having a trainer is the amount of variability that your workout can consist of. This variability is KEY to maximizing gains from your workout, as well as preventing overuse injuries.
Now don’t get me wrong, I LOVE doing indoor cycling. I love the fact that I can hop on my bike and do a workout in 30-45 minutes, sweat to the gills, shower and get back to my life. However, our bodies need variability. Do you ever notice how your butt is so sore after starting and increasing your indoor cycling (or outdoor cycling) routine?
This butt soreness is actually local inflammation and irritation to a bone called your ischial tuberosity (of sit bone). Around this bone, wraps a nerve called the pudendal nerve. Typically, irritation to the ischial tuberosity and pudendal nerve is brief, and goes away within a couple hours to days. However sometimes, this irritation is long lasting and only gets worse with the more cycling that one does.
The pudendal nerve gives muscle function and sensation pelvic floor and sphincters of the anus and urethra. Irritation of the pudendal nerve can cause a vast array of symptoms including:
If you have recently started increasing your indoor cycling frequency, or added it to your routine and are starting to develop the above symptoms, the best thing to do is to hold off on cycling until your symptoms subside. Remember, when it comes to working out, variability is key, in order to prevent injuries. If you are having trouble navigating your new workout routine, it’s okay to ask for help! Feel free to reach out to a physical therapist or certified personal trainer to make sure you are avoiding doing yourself more harm than good!