I've heard that cycling "shortens" your muscles or reduces your range of motion and flexibility. Is this true? If so, how can I continue to use cycling for training and retain my flexibility for martial arts? Does running also reduce your range of motion and flexibility?

— David Hasenauer, Westchester, California

Cycling and running may contribute to limited flexibility, but I wouldn't go so far as to say that they cause it. Any movement that is done repetitively creates an adaptation in the muscles that make it easier to perform that movement. Movements like cycling, where you never really near your range of motion limits, can cause your leg muscles to tighten. Genetics; previous injuries to a muscle, bone, or joint; amount of an activity; posture; and muscle development can all play a role your ability to touch your toes. Fortunately, most flexibility changes are not permanent.

The primary keys to maintaining range of motion and flexibility are stretching and strength training. Stretching at least a few times per week should be an integral part of any athlete's regimen. Stretch muscles that you use regularly-for cycling and running that's the quads, gluteals, hamstrings, calves and lower back. Always warm up for five to ten minutes before doing any stretching (sit-ups work well as a warm-up routine) and stretch to the comfortable limit of your range of motion, not to the point of pain (remember, you're trying to encourage the muscles to relax and lengthen, not to punish them for getting shorter). Begin a stretch by inhaling as you move in to position and exhale as you stretch, relaxing into a stretched position. Hold the stretch for 15 to 30 seconds. Breathe deeply while you stretch and see if you can stretch a little farther with each exhale.

A strength imbalance or deficiency can also cause limited flexibility. For example, if one side of your body is weaker, the strong side has to adjust and work harder to keep you going, which can overload the strong side muscles and cause them to shorten. Make sure you are strength training two to three times per week, even if it is just a few home exercises that strengthen you abdominals and lower back. A routine that includes one or two exercises for your legs, back, abs, chest, and arms, with two sets of 20 to 25 reps will help your body maintain strength and symmetry.