Written by Jude.

Cycling is a fun activity that many people enjoy during the summer. However, it can lead to a variety of injuries. Fortunately, many of these problems can be addressed with bike adjustments and appropriate treatment.

Impact Injuries:

An impact injury occurs when a force acts on the body and causes damage, usually during a fall from a bike. These injuries commonly involve bleeding, fractures or muscle bruising. Minor bleeding injuries can be treated at home, but serious injuries that put your health at risk require hospital care. The most common fracture affects the clavicle, or collarbone, which runs from the shoulder to the centre of the chest. With appropriate treatment and recovery, it heals in about six weeks. Muscle injuries occur when a muscle is overstretched or torn, and can also result from overuse. The effects may not be obvious at first, but pain from accumulated repetitive movements can cause considerable discomfort and more serious injuries later. Fortunately, a physiotherapy consultation and a suitable exercise program can help restore muscle function and get you back on your bike.

Lower Back Pain:

Holding a poor posture for too long, such as rounding or hunching your back, can cause lower back pain. If your job requires sitting all day, this may further encourage poor posture and increase the risk of lower back pain. Left untreated, it can lead to compensatory muscle patterns that affect stability and cause overuse injuries. For example, the piriformis muscle extends from the lower back region to the upper thigh. Irritation of this muscle due to poor posture can cause hip and leg pain resembling sciatica. The simplest way to address lower back pain is to correct your posture and stretch before and after bike rides. Physiotherapists can also relieve your pain and guide your training.

Knee Pain:

Knee pain is associated with repeatedly using the knee incorrectly while cycling. Massage and rest may resolve the immediate problem, but it will return if your cycling movement is not corrected. Fortunately, the location of the pain can indicate which bike adjustment is needed.

1. Pain at the front of the knee: your saddle or seat is too low. Raise it.
2. Pain at the back of the knee: your saddle or seat is too high. Lower it.
3. Pain on the outer or inner side of the knee: your foot position is incorrect. Keep your feet neutral or parallel while pedalling.

As always, if pain and stiffness persist, consult a physiotherapist or seek massage therapy!

Wrist, Arm, Hand and Neck Pain:

When cycling, most of your body weight rests through your lower body on the seat, while the remaining load is supported by your arms on the handlebars. Too much pressure on your wrists and hands can cause soreness and pain. This usually happens when the handlebars are too low, causing the arms to straighten so that the elbows do not help absorb the load. Low handlebars also make your back round. To see ahead, you then have to bend your neck, which can cause neck pain. Problems affecting the wrists, arms, hands and neck can involve nerve compression, leading to tingling and numbness. Proper arm and handlebar positioning can relieve this pain.

Foot Pain:

Your feet play an important role in cycling. They are exposed to changing pressure, and unsuitable shoes can cause severe pain. Tight shoes restrict circulation and compress the nerves along the sole of the foot. To prevent this, shoes should be loose enough to allow circulation but snug enough to keep the foot properly positioned for pedalling. To relieve pain after a ride, roll a tennis ball or small foam roller under your foot to ease the tightness caused by shoe pressure.

These tips may not apply to everyone. If pain persists, call us for a physiotherapy appointment or book online!

Resource:

https://www.cyclingweekly.com/fitness/common-cycling-injuries-349671

Good Cycling Posture https://images.app.goo.gl/q7rU6d4YWonBr3879

Piriformis Stretch https://images.app.goo.gl/rZsEDFPQstZxQuUx9