Cycling Injuries and How to Avoid Them

Cycling is a great way to exercise, but over time a rider may develop some pains and stiffness. Common areas include knee injuries, damage in the hands, suffer neck problems, hurt buttocks and groins, and back pain. Many injuries also occur because of crashing at high speeds. Musculoskeletal and soft tissue injuries are the most common of these. The most serious injuries cause head trauma.

There are injuries that are generally difficult to avoid but you can still put protective measures in place so as to reduce damage. Many problems are associated with poor posture and therefore all you need to do to avert the pain is putting deliberate effort to keep your shoulders and back straight while riding. There are however cycling injuries that are somewhat complex.

Below are some of the most common cycling injuries among cyclists, and how to avert them.

Knee Pain/Injuries

This injury is caused by overuse of the knees. If a cyclist does not position their feet onto the pedals properly, they will incur lasting pain in the knees. Using clipless shoes with cleats will help secure your feet in a proper position. If you’re not sure of how to position your feet on the pedal, there are a lot of guides online to teach you the correct way. Also, a proper bike fitting from your local fitter is highly suggested.

Patella, quadriceps and cyclist’s knee tendinitis are injuries that also result from overuse. Adjusting the cleat position and wearing cycling insoles should help prevent these types of injuries.

Achilles Tendonitis

This is another injury that results from overuse and causes inflammation. To avert this type of injury, ensure that you ride a bike that’s right for your height and size. Also have your shoe cleats properly positioned at all times. Should you feel pain while riding, stop and rest for a couple of days before resuming cycling. Should swelling occur, apply some ice to reduce inflammation. Ensure your saddle is properly fitted on the bike and that it’s the right size for you. It should not be positioned too high as it will force you to point your toes down while riding, causing your calf muscles to continuously contract while cycling.

Lower Back Pain

This happens because of spending a lot of time in one position while riding without breaks in between. This is a greater problem from cyclists because the cycling position goes against the natural spine position thus causing strain. To prevent back pain as a result of flexing your back, set your back straight in line with your bicycle’s frame.

Muscle Tightness

Hamstrings and calves often get tight as a result of regular and long distance riding. You may not notice it at the beginning because your body adapts to the motion. However, should you try another exercise other than cycling, you’ll feel a lot of pain and then realize just how tight your calves and hamstrings are. Tight muscles are vulnerable to tearing which can hamper your ability to cycle and take you through a long and painful recovery process. To avoid this injury, always ensure that you do warm up exercises before cycling and cool down exercises after. If you’re strong enough to endure the pain, a foam roller can be great for exercising these muscles.

Numbness in the Feet

Many cyclists suffer from numbness in the feet. This can be cause by cycling in cold weather or wearing ill-fitting shoes. To prevent this injury ensure your cleats are not placed too forward thus increasing pressure in the ball of your foot. The other cause of foot numbness is excessive hill riding. This is caused by pushing during cycling, that applies pressure on the foot. The best way to avoid this injury is wearing footwear that is not tight or too narrow.

Saddle Sores

Saddle sores occur as a result of spending many hours in the saddle. The friction between your thighs and between your mid region and the saddle as well as clothes, can cause rashes which develop into sores. To prevent this injury, do not position the saddle too high and always ensure that you’re dressed in proper cycling shorts when riding. Applying a chamois cream to the thighs and in your groin can help reduce skin friction. Also, keep your cycling apparel clean to prevent a buildup of bacteria.

Muscle Fatigue

Cyclists develop huge quads. This is because as they ride, they rely on this muscle to pedal. Consequently, the muscles grow and become huge to support the motion of cycling. You therefore need to give your quads time to recover or you may have a difficult time pedaling. Without enough rest, these muscles build up lactic acid and begin to hurt. To manage this injury, a good sports massage is recommended. You may also apply a kinesiology tape around the area before riding.

Neck Pain

Many cyclists suffer from neck pain. Why? Because they carry the weight of the head for a long time while sitting in the same position. Neck pain causes the muscles around the neck to tighten and become painful. The pain usually begins from the base of your skull, running along the sides of your neck, up to the shoulders.

To prevent this pain, ensure that your bike is the right size for your body. You can also shorten the stem so that you ride in an upright position instead of slouching. Loosening your grip on the handlebars can also help with relaxing your shoulders. Ensure that your posture is upright when riding to prevent strain in the neck as well. You may also apply kinesiology tape onto your lower back to relieve pressure.

Last but not least, remember that cycling crashes can cause serious injuries although not common among professional athletes. Therefore, never get on your bike without a helmet on.