Cycling is fantastic for fitness and endurance, mental health and is just good fun (for some!). It does come with its share of injuries which is not surprising when you consider an average 2-hour ride could involve over 10,000 revolutions of the pedal!
So with the onset of the season and events like the recent Ironman and upcoming Gran Fondo in January it’s not surprising we see an increase in bike related injuries at this time of the year. Here’s a dive into the most common cycling injuries, why they happen, and how to prevent them.
Overuse Injuries
Anterior Knee Pain (Patellofemoral Syndrome): Often caused by poor bike fit, excessive mileage or increasing load too quickly. Check saddle height (often a bit low with knee pain) and cleat alignment; incorporate strength training for quads and hips and consider a bike fit if you haven’t had one for a while or Santa has been kind and given you a new one for Christmas.
Iliotibial Band Syndrome: Less common but this lateral knee pain can come about due to tightness around your hips (particularly the lateral muscle called the TFL and your glutes. Regular stretching, release with massage and the dreaded foam roller can all help with general flexibility in this area.
Lower Back Pain: Linked to the prolonged posture and weak core muscles. Core strengthening and regular stretching (especially of hamstrings) can really help here. Also check out you reach to the bars, not everyone is built the same but th bikes are. Adjusting stem length even a cm or two might help.
Nerve and upper limb injuries
Handlebar Palsy (Ulnar Nerve): Tingling or numbness in hands from prolonged pressure. Paly around with the angle of your bars or where your hoods are relative your bar position and again think about reach and how much pressure you are placing through your hands. Using a more padded glove and changing hand positions frequently can help.
- Upper limb If you are unlucky enough to take a spill and fall onto an outstretched hand, be wary of pain at the base of your thumb. The Scaphoid can sometimes be fracture and needs imaged and medical attention.
- Sometimes we see a rotator cuff (shoulder pain) issue as the result of a fall. This often shows up as a painful arc when you raise your arm and sometimes a deep ache on the bike when you have been out and putting pressure on it for a while. We’d suggested getting this assessed and treated as these injuries can linger and can be complex to sort out.
Most issues can be prevented with smart training, proper bike fit, and early intervention when something feels off (and a bit of luck!). If you’re gearing up for the Gran Fondo or just want to keep riding pain-free, our team at Como is here to help to keep you performing at your best.
Book an appointment today and stay ahead of the peleton! Our physios are ready to tailor a treatment plan for you.
Website: https://www.backinmotion.com.au/como
Phone Number: 9313 3414
This blog is written by Bevan Ellis, Physiotherapist at Back In Motion Como