Preventing 6 of the Most Common Cycling Injuries

24/02/2018

Whether it's from a crash, overtraining or from poor bike fit, injury is part of the cycling sport. It's one of the main reasons why riding a bike can be a challenging activity. Although some injuries are impossible to avoid, there are some things every cyclist can do to prevent injuries. Here is a list of the six that are most common and what you can do to avoid them.

Health problems related to riding a bicycle either progress with time as a result of repeated movements or are sudden such as falling off a bike which can result in various injuries. Both kinds can cause substantial morbidity. 

Knee pain

This is one of the most overuse injuries in the sport. Cyclists fasten their feet to the pedals with cleats on the bottom of the shoes. However if they are not positioned the correct way, the result is sharp pain in the knees that won't go away. There are plenty of guides online on how to properly position the cleats. Bonus: Pedal strokes will be more powerful. Cyclist's knee and patella and quadriceps tendinitis are other common knee overuse injuries. Fixing the cleat positions help with them. Getting cycling insoles can also help.

Lower Back Pain

Spending time in the same position for a long time without a break will hurt any muscle. This is even more of a problem in cycling because the natural position of being on a bike means a lot of stress going through the spine. In order for the pedal strokes to be stronger, the body must be in a flexed position which can easily result in back pain. So set your back straight in the right position for the specific frame of your bicycle.

Achilles Tendonitis

This is another overuse injury and is the cause of inflammation. Make sure the kind of bike you're riding is the right for you and that your shoe cleats are positioned properly. If you feel pain, get off the bike and rest for a few days. As with any swelling, put ice on it. Check your saddle, too. Make sure it's not too high because it will then keep your toes pointing down which means that there is a continuous contraction of your calf muscles.

Muscle Tightness

You may not even know it but your calves and hamstrings are probably too tight. You don't feel it when you are riding because your body is too smart and has adapted to the constant motion. Try an exercise that has nothing to do with cycling and you'll feel the pain. Tightness can lead to tearing so make sure your muscles are not "too much" of anything. Always warm up before you get on the bike and cool down when you're done. Stretch so your muscles are flexible. Use a foam roller for extra help (if you can endure the pain).

Saddle Sores

This is a skin disorder that develops over time after many hours in the saddle. The friction between your skin, clothes and the saddle can lead to horrid rashes. Don't have the saddle too high and wear the right kind of cycling shorts. Using a cream can help relieve the uneasiness of the skin fiction against the saddle.

Foot Numbness

Can't feel your feet? Don't panic. It's quite common. The biggest cause (other than cold weather) is improperly fit shoes. Make sure the cleats are not too far forward increasing the pressure around the ball of the foot. Too much hill riding is another cause because it has to do with a lot of pushing and that mean a lot of pressure on the foot. Make sure your shoes are not squeezing your feet too tight and that they are not too narrow.

And if you still with pain do not hesitate to come with our specialist that can help you with the special treatment of Prolotherapy. Always consult your specialist.