LOCAL NEWS

Avid Utah Bike Rider Finds Pain Relief Through Regular Stretching

Mar 29, 2019, 6:55 PM | Updated: 8:39 pm

SALT LAKE CITY, Utah — Making time for exercise — whether that’s hitting the gym or going for a run — isn’t always easy, but adding one more regimen to your workout could be worth an extra five minutes.

Fred Larsen, 76, is an avid bike rider. Today, he’s at BikeFitr adjusting a second bike before the spring riding season starts.

He rode with his wife for more than 40 years before she passed away several years ago. Soon after, Larsen started experiencing knee pain during his ride.

“I was thinking, I’m gonna have to hang up the bikes,” he said. It was a devastating thought — one “that makes tears come.”

Fortunately, Larsen visited Intermountain Healthcare’s Joel Nuttall, a physical therapist at The Orthopedic Specialty Hospital (TOSH), who told him the pain was muscle related. “I was really, really tight,” Larsen said.

He found the solution to be much simpler than he anticipated—stretching!

“He assured me right away. This was not my knee. He says, ‘Your knees are good. This is a muscle issue,’” Larsen said. “What a relief!”

Larsen said stretching has made all the difference. In just ten days, he was pain free.

“Suddenly I’m riding and there’s no pain,” he said. “And I thought, ‘Whoa!’”

Nuttall said there are three easy screens people can try at home to figure out where they are tight.

  1. Quads:Grab your shin in front of you and pull your ankle behind your rear with your knee parallel to your other knee, and try to stand up tall without slouching.
  2. Calves:Keep your heels flat on the ground as you squat down. Try to get below horizontal with your heels on the floor.
  3. Hamstrings:Lie down on your back and try to bring your leg as straight and vertical as you can.

Nuttall said there are different types of stretching which are appropriate for different activities. He said dynamic stretching is important before exercise.

“Dynamic stretching is taking your muscles and joints through full range of motion, but without holding it there,” Nuttall explained. Examples include shoulder rolls or lunges.

“You don’t want relaxed muscles when you play [sports]– you want loose and warm muscles,” he added. “You’re basically saying, ‘Get ready to work.’”

However, static stretching is best post workout.

“That’s more of the yoga classic yoga, where you’re putting your muscles in a stretch position, and you’re leaving it there,” Nuttall said. Examples include leaning over and touching your toes or holding a quad stretch for 30 seconds.

He said static stretching helps the muscle recover and maintain flexibility going into the next workout. However, stretching statically before a workout could relax the muscle resulting in decreased strength or power while exercising or playing a sport.

Overall, Nuttall said stretching can improve flexibility, prevent injury and relieve tension.

“Almost didn’t want to believe that it was that easy,” Larsen said. “But it was that easy.”

Now, Larsen has no intention of giving up his bikes. “Your body is the only place you have to live. Take care of it,” he said. “You have control over what your future is going to be.”

Nuttall said you don’t always have to be warm before you stretch statically. He said if you work a desk job, standing up and stretching your quads can be a great routine.

KSL 5 TV Live

Top Stories

Local News

Utah's state Route 24 on June 23, 2022. (NPS)...
Larry D. Curtis

Flood watch over popular Utah recreation areas Sunday

A flood watch is in effect over central southern Utah, through Sunday night, as thunderstorms create potentially dangerous conditions.
15 hours ago
Hundreds of protesters marched in Provo for abortion rights....
Michael Locklear

Hundreds protest in Provo to demand abortion rights

A crowd of roughly 300 people gathered in Provo Saturday night to demand abortion rights.
2 days ago
A structure fire nearby the Rio Tinto Stadium. (Credit: Scott Jones)...
Michael Houck

Gymnastics business burns near Rio Tinto during RSL game

Sandy Fire crews battled against a 3rd alarm structure fire near the Rio Tinto Stadium during the Real Salt Lake game Saturday evening.
2 days ago
A head on crash between a pick-up truck and a car. (Credit: UHP)...
Michael Houck

Police: One man dead, one in hospital after a crash in San Juan County

One man is dead, and another person is in the hospital after a head-on crash in San Juan County, according to Utah Highway Patrol.
2 days ago
A sign hangs in the offices of the Planned Parenthood Federation of America(Photo by Mario Tama/Get...
Michael Houck, KSL-TV & Associated Press

Planned Parenthood, ACLU sue over Utah abortion ban

'We are forced into motherhood'; Planned Parenthood and the ACLU filed a lawsuit against Utah's trigger law banning most abortions in the state.
2 days ago
FILE PHOTO: Utah County Attorney David Leavitt is pictured at a press conference in Salt Lake City ...
Michael Houck

Utah County Commissioner clarifies ‘incorrect’ quotes used in Leavitt mailers

Utah County Commissioner Ameilia Gardner sent a statement clarifying a possible endorsement of Utah County Attorney David Leavitt sent to local residents.
2 days ago

Sponsored Articles

hand holding 3d rendering mobile connect with security camera for security solutions...
Les Olson

Wondering what security solutions are right for you? Find out more about how to protect your surroundings

Physical security helps everyone. Keep your employees, clients, and customers safe with security solutions that protect your workplace.
Many rattan pendant lights, hay hang from the ceiling.Traditional and simple lighting....
Lighting Design

The Best Ways to Style Rattan Pendant Lighting in Your Home

Rattan pendant lights create a rustic and breezy feel, and are an easy way to incorporate this hot trend into your home decor.
Earth day 2022...
1-800-GOT-JUNK?

How Are You Celebrating Earth Day 2022? | 4 Simple Ways to Celebrate Earth Day and Protect the Environment

Earth Day is a great time to reflect on how we can be more environmentally conscious. Here are some tips for celebrating Earth Day.
Get Money Online...

More Ways to Get Money Online Right Now in Your Spare Time

Here are 4 easy ways that you can get more money online if you have some free time and want to make a little extra on the side.
Lighting trends 2022...

Lighting Trends 2022 | 5 Beautiful Home Lighting Trends You Can Expect to See this Year and Beyond

This is where you can see the latest lighting trends for 2022 straight from the Lightovation Show at the Dallas World Trade Center.
What Can't You Throw Away in the Trash...

What Can’t You Throw Away in the Trash? | 5 Things You Shouldn’t Throw in to Your Trash Can

What can't you throw away in the trash? Believe it or not, there are actually many items that shouldn't be thrown straight into the trash.
Avid Utah Bike Rider Finds Pain Relief Through Regular Stretching