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Top 4 Cycling Injuries and How to Prevent Them

With the summer sun shining brightly, cycling becomes a favorite activity for many. However, it’s not uncommon for cyclists to experience injuries. As a physiotherapist (and a runner, not a cyclist!), my expertise lies in understanding the anatomy and movement dysfunctions that contribute to these injuries. Here’s what you need to know.

How Cycling Injuries Occur

Cycling injuries typically arise from a combination of factors such as:

• Poor planning or inadequate fitness preparation.
• Improper equipment, including ill-fitted bikes or shoes.
• Faulty techniques or poor posture.
• Overuse, often resulting from repetitive movements.

Your body’s natural asymmetry meets the symmetrical mechanics of a bike, leading to overuse injuries if imbalances or misalignments exist. For example, limited hip flexibility can cause pelvic tilting, which affects the lower back, knees, and overall posture. A proper bike fit and musculoskeletal assessment are essential for injury prevention.

The 4 Most Common Cycling Injuries

1. Knee Pain

Ironically, cycling is often prescribed for knee rehabilitation, yet knee pain is the most common cycling injury.

• Causes: Misaligned seat height, poor pedaling mechanics, or imbalances in the hips or opposite foot.
• The knee is a hinge joint, meaning it’s less adaptable to multi-planar movements. For example:
  • A low seat can cause anterior knee pain by misaligning the patella.
  • Hip dysfunction can lead to lateral knee pain due to strain on the iliotibial (IT) band.

2. Low Back and Hip Pain

Low back pain is the second most reported complaint among cyclists.

• Causes: Incorrect seat height, excessive reach to handlebars, or poor core stability.
• Excessive lumbar flexion stretches and weakens spinal structures, leading to discomfort.
• To prevent this, aim to bend forward at the hips (not the spine) and maintain flexibility in the hips and hamstrings.

3. Upper Back, Neck, and Hand Pain

These issues often occur together and can be caused by pelvic misalignment or improper bike setup.

• Causes:
  • Asymmetric pain is often linked to pelvic tilt, forcing one side of the body to compensate.
  • Symmetric pain usually points to incorrect bar or seat positions.
  • Low handlebars increase neck strain, while improper posture can cause shoulder and upper back tension.

4. Sore or Numb Feet

Foot pain or numbness is often due to ill-fitting shoes or improperly placed cleats.

• Causes:
  • Tight shoes can compress the nerves between your toes, causing Metatarsalgia.
  • Cleats positioned too far forward can overstress the plantar fascia, leading to Plantar Fasciitis.

Injury Prevention: What You Can Do

Preventing cycling injuries involves proper preparation, technique, and recovery. Here’s how:

1. Get a Professional Bike Fit
   • Ensure your bike is adjusted to your unique biomechanics, including seat height, handlebar reach, and cleat positioning.
2. Schedule a Musculoskeletal Assessment
   • A physiotherapist can assess your joint mobility, muscle strength, and flexibility to identify and address any imbalances.
3. Maintain Good Posture
   • Work on posture to support the natural curves of your spine and engage core muscles for stability.
4. Strengthen Core and Hip Muscles
   • Focus on exercises like planks, bridging, and hip abductions to strengthen key muscles such as the Transversus Abdominis, Multifidus, and Gluteus Medius and Minimus.
5. Stretch Regularly
   • Stretch major muscle groups involved in cycling, such as hamstrings, glutes, quadriceps, hip flexors, and the lower back. Use dynamic stretches before cycling and static stretches afterward. A foam roller is a great tool for loosening tight areas like the IT band.
6. Prioritize Rest and Recovery
   • Allow your body time to recover after long rides. Stay hydrated and listen to your body to avoid overtraining.

Contact Us for Support

At Physiotherapies, we specialize in optimizing your body’s bio-mechanics and ensuring your bike setup supports injury-free cycling.

Book a bike assessment or physiotherapy consultation today to keep pedaling pain-free this summer!