With the beautiful summer weather, Oakville comes alive with cyclists of all ages. Did you know that thousands of residents in Oakville hop on their bikes for commuting, leisure rides, and mountain biking adventures? Whether they’re navigating the trails around their home with their kids, commuting to work, or tackling the challenging trails on their mountain bike, cycling has become a key part of our town’s lifestyle.
As we celebrate June being Bike Month, it’s the perfect time to embrace the joy of cycling while also prioritizing safety and injury prevention. Whether you’re a seasoned cyclist or just starting, this guide will help you pedal your way to an injury-free ride.Â
Common Cycling Injuries
Understanding the most common cycling injuries can help you take proactive steps to prevent them. In this section, we’ll dive into common injuries, exploring their causes, symptoms, and effective prevention strategies to help you stay safe and healthy on your bike.
Knee Pain (Patellofemoral Pain Syndrome)
Patellofemoral Pain Syndrome (PFPS), is a common cycling injury characterized by pain around the kneecap. This condition is typically caused by the improper tracking of the patella (kneecap) over the femur (thigh bone).
Causes:
- Overuse and repetitive stress on the knee joint
- Poor bike fit, such as incorrect seat height or position
- Weakness or imbalance in the quadriceps and surrounding muscles
- Improper riding technique
Symptoms:
- Pain around or behind the kneecap, especially during or after cycling
- Pain when bending the knee, such as during squatting or climbing stairs
- Swelling around the knee
- A popping or grinding sensation in the knee
Prevention:
- Ensure a proper bike fit to avoid stress on the knees
- Strengthen the quadriceps, hamstrings, and glute muscles to support knee function
- Incorporate stretching exercises to maintain flexibility
- Practice proper riding technique, maintaining a smooth and consistent pedal stroke
- Gradually increase the intensity and duration of cycling to avoid overuse
Lower Back Pain
Lower back pain is a common issue among cyclists, often resulting from prolonged periods of time spent in a forward-leaning position. This can lead to muscle strain and discomfort.
Causes:
- Poor bike fit, such as an incorrect seat height or handlebar position
- Weak core muscles, leading to poor spinal support
- Overextension or incorrect riding posture
- Prolonged periods of cycling without breaks
- Inadequate flexibility in the hamstrings and hip flexors
Symptoms:
- Persistent or intermittent pain in the lower back
- Stiffness and reduced range of motion in the lower back
- Pain that worsens with prolonged cycling or certain movements
- Muscle spasms in the lower back area
Prevention:
- Ensure a proper bike fit, adjusting saddle and handlebars for optimal comfort
- Strengthen core muscles with exercises such as planks and bridges
- Maintain a neutral spine and proper posture while cycling
- Take regular breaks during long rides to stretch and change positions
- Incorporate stretching exercises to improve flexibility in the hamstrings and hip flexors
Neck Pain
Neck pain is a frequent complaint among cyclists, often resulting from holding the head in an extended position for prolonged periods. This can strain the neck muscles and lead to discomfort and stiffness.
Causes:
- Poor bike fit, such as handlebars that are too low or too far away
- Weak upper back and neck muscles
- Poor posture and improper riding technique
- Lack of flexibility in the shoulders and upper back
Symptoms:
- Pain and stiffness in the neck and upper shoulders
- Difficulty turning the head
- Headaches that originate from neck tension
- Pain that worsens with cycling or after long rides
Prevention:
- Ensure a proper bike fit, adjusting handlebars and saddle for a more comfortable position
- Strengthen the neck and upper back muscles with targeted exercises
- Practice proper posture, keeping the head aligned with the spine
- Take frequent breaks during long rides to stretch the neck and shoulders
- Incorporate stretching exercises to improve flexibility in the shoulders and upper back
Wrist/Hand Pain (Cyclist’s Palsy)
Description: Wrist and hand pain, commonly referred to as Cyclist’s Palsy, occurs when prolonged pressure on the ulnar nerve leads to numbness, tingling, or pain in the hands and fingers. This condition can significantly impact a cyclist’s comfort and performance.
Causes:
- Prolonged pressure on the ulnar nerve from handlebars
- Improper bike fit, such as handlebars that are too low or too narrow
- Excessive weight bearing on the hands due to poor posture
- Repetitive vibrations from rough terrain
- Inadequate padding in gloves or handlebars
Symptoms:
- Numbness and tingling in the ring and little fingers
- Weakness in the hand, making it difficult to grip
- Pain or aching in the wrist and hand
- Symptoms that worsen with prolonged cycling
Prevention:
- Ensure a proper bike fit, adjusting handlebar height and position for comfort
- Use padded gloves and handlebar grips to reduce pressure and vibrations
- Change hand positions frequently while riding to distribute pressure
- Strengthen the wrist and hand muscles with specific exercises
- Practice good posture, ensuring even weight distribution across the body
Injury Prevention Strategies
Proper Bike Fit
- It’s valuable to seek the expertise of a professional to ensure your bike is properly adjusted to your body mechanics.
- Pay attention to saddle height, handlebar position, and reach to optimize comfort and performance.
Strength Training and Flexibility
Below are some key exercises that are essential for cyclists for injury prevention.
Planks
Planks are an excellent exercise for injury prevention in cyclists due to their ability to strengthen the core muscles, which are crucial for maintaining proper posture and stability on the bike. A strong core supports the spine and reduces the risk of lower back pain, a common issue among cyclists. Additionally, planks enhance the stability and balance needed to handle varied terrains and sudden movements, minimizing the risk of falls and related injuries. By improving overall muscular endurance and coordination, planks help cyclists sustain longer rides with better form, ultimately contributing to a safer and more efficient cycling experience.
Bird-Dog
The bird dog exercise is excellent for injury prevention in cyclists because it strengthens core stability, improves balance, and enhances coordination. By targeting deep core muscles and promoting proper spinal alignment, it helps maintain optimal posture and reduces the risk of lower back injuries. Additionally, it addresses muscular imbalances and strengthens the glutes and back muscles, which are crucial for power generation and stability on the bike.
Single Leg Bridge
The single leg bridge is an excellent exercise for injury prevention in cyclists as it strengthens the glutes, hamstrings, and lower back muscles, which are crucial for power and stability. By working one leg at a time, it helps correct muscular imbalances and improves hip stability, reducing the risk of knee and lower back injuries. Additionally, it enhances core strength and pelvic control, essential for maintaining proper form and posture on the bike.
Hip Abduction Banded
The standing hip abduction with a band is a superb exercise for injury prevention in cyclists as it strengthens the hip abductors, including the gluteus medius, which play a critical role in stabilizing the pelvis during pedaling. Enhanced hip strength helps maintain proper alignment and reduces the risk of overuse injuries in the knees and lower back. This exercise also addresses muscular imbalances and improves overall hip mobility, contributing to a more efficient and powerful pedal stroke.
Banded Pull Aparts
Banded pull-aparts are an excellent exercise for injury prevention in cyclists as they strengthen the upper back and shoulder muscles, which are crucial for maintaining proper posture on the bike. This exercise targets the rhomboids, rear deltoids, and rotator cuff muscles, enhancing scapular stability and reducing the risk of shoulder and neck strain. By improving upper body strength and posture, banded pull-aparts help cyclists avoid rounded shoulders and forward head posture, which can lead to discomfort and injuries over long rides.
Cat-Cow
Hamstring Stretch
Hip Flexor Stretch
ITB Rolling
ITB rolling is beneficial for injury prevention in cyclists because it helps alleviate tension and tightness along this band of connective tissue that runs along the outer thigh and knee. Cyclists often experience ITB syndrome, characterized by pain on the outer knee due to friction and inflammation. Rolling the ITB with a foam roller or massage tool can reduce muscle adhesions, improve blood flow, and enhance flexibility in the ITB and surrounding muscles. This can alleviate strain on the knees, promote better leg alignment during pedaling, and prevent overuse injuries.
Correct Riding Technique
- Proper Pedaling Technique: Focus on smooth, circular pedal strokes to optimize power output and reduce strain on the knees.
- Maintaining a Neutral Spine: Keep your back straight and engage your core muscles to support proper posture and reduce stress on the spine.
- Hand Position and Grip: Alternate hand positions on the handlebars to reduce pressure points and prevent wrist and hand discomfort.
When to Seek Professional Help
Recognizing Persistent Pain
- Don’t ignore persistent or worsening pain, as it may indicate an underlying issue that requires attention.
- Listen to your body and be aware of any changes in discomfort or mobility during or after cycling.
Importance of Early Intervention
- Early intervention is key to preventing minor issues from becoming chronic injuries.
- Addressing pain and discomfort early can help you avoid more serious injuries and reduce downtime from cycling.
If you need help with cycling injury prevention or recovery, the therapists at Sheddon Physiotherapy in Oakville and Burlington are here to help you. Don’t let injuries hold you back—reach out to Sheddon Physiotherapy today for the support you need.
