Preventing and treating common cycling injuries

As summer approaches, more Londoners are hitting the roads and trails on their bikes. Whether you are a casual cyclist or a dedicated rider, it is essential to be aware of the common injuries associated with cycling and how to prevent and treat them. At our sports medicine clinics across London we specialise in helping cyclists stay healthy and pain-free. Read on for a comprehensive guide to preventing and treating the most common cycling injuries.

If you have any questions, or wish to book an initial consultation with our physiotherapists in Central London, don’t hesitate to get in touch at info@techniquehealth.org or 0333 358 3534.

Common Cycling Injuries

1. Knee Pain (Patellofemoral Pain Syndrome)

   • Cause: Overuse, improper bike fit, or poor pedaling technique.

   • Prevention: Ensure your bike is properly fitted, strengthen your quadriceps and hamstrings, and maintain a smooth, circular pedaling motion.

   • Treatment: Rest, ice, and physiotherapy exercises to strengthen the muscles around the knee.
     

2. Lower Back Pain

   • Cause: Prolonged periods in a bent-over position, weak core muscles.

   • Prevention: Adjust your bike to ensure proper posture, strengthen your core muscles, and take breaks to stretch during long rides.

   • Treatment: Rest, stretching, core strengthening exercises, and manual therapy.
     

3. Neck Pain

   • Cause: Poor posture, extended periods looking up while cycling.

   • Prevention: Adjust your handlebar height and position, strengthen your neck and upper back muscles, and practice good posture.

   • Treatment: Rest, ice, stretching exercises, and manual therapy techniques.
     

4. Achilles Tendonitis

   • Cause: Overuse, improper bike fit, and poor pedaling technique.

   • Prevention: Ensure proper bike fit, avoid excessive hill climbing, and gradually increase your training intensity.

   • Treatment: Rest, ice, physiotherapy exercises, and possibly orthotics for better foot support.
     

5. Hand Numbness (Cyclist’s Palsy)

   • Cause: Prolonged pressure on the ulnar nerve, improper handlebar grip.

   • Prevention: Adjust your handlebar position, use padded gloves, and change hand positions frequently.

   • Treatment: Rest, wrist splints, physiotherapy exercises, and ergonomic adjustments.

Preventive Measures

1. Bike Fit

   • A proper bike fit is crucial. Ensure that your saddle height, handlebar position, and pedal alignment are adjusted to suit your body. At Technique Health & Fitness, we offer bike fitting services to help you achieve the optimal setup.
     

2. Strength Training

   • Incorporate strength training exercises focusing on the core, legs, and upper body. Strong muscles support better posture and reduce the risk of overuse injuries.
     

3. Flexibility Exercises

   • Regular stretching can improve your flexibility and prevent muscle tightness. Focus on stretching your hamstrings, quadriceps, calves, and lower back.
     

4. Warm-Up and Cool-Down

   • Always start your ride with a proper warm-up to prepare your muscles and finish with a cool-down to aid recovery. Gentle stretching post-ride can also be beneficial.

Treatment Options

1. Physiotherapy

   • Our team at Technique Health & Fitness can create personalised rehabilitation programmes to address and treat cycling injuries. This may include manual therapy, specific exercises, and modalities such as ultrasound or electrotherapy.
     

2. Massage Therapy

   • Regular sports massage can help alleviate muscle tightness and improve circulation, aiding in faster recovery and injury prevention.
     

3. Biomechanical Analysis

   • A biomechanical analysis can identify improper movement patterns and provide insights into adjustments needed to prevent injuries. This service is particularly beneficial for avid cyclists.
     

4. Education and Ergonomic Advice

   • Learning about proper cycling techniques and ergonomics can make a significant difference. Our physiotherapists can educate you on best practices to reduce strain and improve performance.
     

Cycling is a fantastic way to stay fit and enjoy the outdoors, but it comes with its risks. By taking preventive measures and seeking proper treatment when needed, you can enjoy a pain-free and more enjoyable cycling experience. If you are experiencing any cycling-related pain or want to optimise your cycling performance, get in touch. Our dedicated team is here to help you stay healthy and active all summer long.

Contact us

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Head to our booking page to schedule a consultation with us.

If you would like to find out more about how physiotherapy can help you, get in touch with us at info@techniquehealth.org / call 0333 358 3534.