Published on: 02-Jul-2024
Not only is cycling a convenient type of transport, but it is also a fun and enjoyable physical activity suitable for all ages. It is a low-impact exercise that enhances cardiovascular fitness and improves muscle tone.
However, there are certain issues that can arise from your favorite kind of workout, so it is important that you learn about the most common cycling injuries and ways to prevent them.
The Risk of Injury
Cycling injuries are commonly caused by incorrect riding postures and riders demanding way too much from their bodies without proper physical preparation. That is why it is crucial for everyone who wishes to engage in this activity to learn the basics of bike training for beginners in order to boost their safety on the road.
Getting into cycling safely helps people establish good habits that can prevent injuries, build confidence, and ensure long-term enjoyment of the sport. It also creates a strong foundation for technique improvement, fitness, and overall well-being.
Most Common Injury Types
Now let’s dive into the most common types of cycling injuries and some practical tips you can use to prevent them:
Knee Pain
Knee pain and injuries are generally caused by overuse, either by cycling too much or too fast. The best way to minimize the risk is to build strength through training so you can reduce the strain on the knees. Also, your knee joints can suffer additional stress if you pedal in high gear for a long time, so consider switching to lower gears whenever possible.
In case your saddle is too low or too high, stress is again placed on the knees. To avoid this, adjust the height of the saddle and preferably seek help from a professional fitter. To ease the pain, rely on rest and physiotherapy exercises focused on building strength in the muscles around the knee.
Lower Back Issues
For many riders, the back is a weak point that is quite prone to injury and pain. Experienced cyclists often develop strong leg muscles, but their torso strength doesn’t always support the force from the legs. As a result, the back has to work too hard which causes rapid fatigue.
If you are looking for ways to prevent or minimize lower back pain, try to keep your back straight at all times, whether you’re riding or standing. Common treatments for lower back issues include rest, core strengthening exercises, stretching, and manual therapy.
Neck Problems
Cyclists also frequently face neck pain, and the issue usually happens due to poor posture, and extended periods spent looking up while being engaged in the activity. The easiest way to instantly improve the situation is to adjust the height and position of the handlebar.
Next, it is extremely beneficial to practice good posture and to work on strengthening your neck and upper back muscles. But if the pain is already there, try to use manual therapy techniques, ice, stretching exercises, and of course, rest.
Shoulder Pain
Shoulders usually suffer during long rides, and the majority of issues are caused by riding with straight elbows and placing too much weight on the hands. The most efficient way to prevent or ease the existing shoulder pain is to keep the elbows slightly flexed so that ‘road shock’ wouldn’t transfer to your upper body and the arms.
Hand Injuries
Tingling and numbness in the fingers or the palm are some of the earliest signs of hand injuries. As they commonly occur, try to memorize the tips that will help you prevent them.
First, make sure you grip the handlebars in a way that is both firm and relaxed. Next, try to change hand positions several times per ride. While you’re at it, don’t forget to keep the wrists straight in each of them. Finally, try to reduce the vibration with the use of handlebar tape or a pair of padded gloves. As for injury treatments, always turn to rest and physiotherapy exercises.
Riding your bicycle is one of the best ways to stay in shape and also have a sustainable means of transport. Like any other physical activity, cycling can cause injuries, but if you follow our quick guide on common injury types and ways to prevent them, you will be much more likely to stay safe while bike riding.
The post Preventing and Managing Common Cycling Injuries appeared first on Sports Medicine Weekly By Dr. Brian Cole.