Cycling, a second love for many, and a first for some! However, along with endless adventures, also comes injuries; an inevitable part of the package! In this blog, we take a closer look at the types of injuries cyclists face, the underlying causes, and how to best prevent them.

Types of Common Cycling Injuries

Strains and Sprains: These injuries are, of course, the most common, affecting muscles and ligaments. Strains typically occur due to overstretching, while sprains involve the tearing of ligaments.

Overuse Injuries: Repetitive motion, especially during long rides, can lead to overuse injuries. These often show up as discomfort or pain in areas such as the knees, lower back, or wrists.

Impact Injuries: Accidents or collisions can result in more severe injuries, like fractures, dislocations, or concussions. It goes without saying that being vigilant and taking the proper safety measures can help reduce the risk of these types of injuries.

Understanding the Causes

Now let’s dive into the root causes that are to blame …

Poor Bike Fit: One of the leading causes of injuries, not to mention discomfort, is an improperly fitted bike. A bike that doesn't align with your body proportions leads to strained muscles and general aches and pains.

Incorrect Riding Techniques: Maintaining proper form while cycling is so important. Poor and / or incorrect posture, inefficient pedal strokes, or misaligned handlebars, all contribute to overuse injuries over time.

Overtraining: While regular exercise is important, overtraining without allowing enough time for your body to rest and recover increases the risk of a whole host of injuries. Balancing your cycling routine with other forms of exercise is key.

Prevention Strategies

Ok, so now we know what and how injuries happen, here’s our 4 top tips to trying your best to avoid them!   

1. Bike Fit

A proper bike fit is an absolute necessity for injury prevention. It's not just about comfort; it's about ensuring that your body is aligned with the bike's geometry. Things to consider include; 

• Saddle Height: Adjust the saddle height to ensure your leg is almost fully extended at the bottom of the pedal stroke without locking your knee.
• Saddle Position: The saddle should be horizontal, supporting a neutral spine position. Tilted or poorly positioned saddles will lead to an uncomfortable ride and strains.
• Handlebar Height: Find a height that allows for a slight bend in your elbows. Too high or too low can cause neck and back strain.

And make sure you regularly reassess your bike fit, especially if it feels uncomfortable during or after rides. A professional bike fitting can make a big difference to your overall riding experience.

2. Warm-Up Exercises

Before hitting the road, it's a must to get your body prepared and ready to ride!  An all-action warm-up routine will help with flexibility, improve blood flow, and reduce the risk of muscle strains. Some good exercises are:

• Leg Swings: Stand next to your bike and swing one leg forward and backward, then side to side. Repeat on the other leg.
• Hip Circles: Rotate your hips in a circular motion, both clockwise and counterclockwise.
• Arm Circles: Loosen up your shoulders and arms with gentle arm circles, both forward and backward.

Doing 5-10 minutes of warm-up exercises can make a big difference to your flexibility and overall comfort during the ride.

3. Cross-Training

Cycling primarily engages specific muscle groups, and over time, this can lead to imbalances and overuse injuries. Cross-training involves incorporating different forms of exercise to strengthen various muscle groups and improve your overall fitness. Our top choices would be:

• Strength Training: Focus on exercises that target the core, legs, and upper body. Squats, lunges, and planks are excellent choices.
• Yoga or Pilates: These activities promote flexibility, balance, and core strength—essential components for injury prevention.
• Swimming: A low-impact exercise that works the entire body, swimming helps maintain cardiovascular fitness without putting additional stress on the joints.

Building in different types of exercise into your weekly routine not only improves your overall strength, flexibility, and resilience, but also helps prevent pesky overuse injuries.

4. Technique Tips

Proper cycling technique not only improves your efficiency on the bike but also minimizes the strain on your body.

• Maintain a Neutral Spine: Avoid excessive arching or rounding of your back. Keep your spine in a neutral position to distribute pressure evenly.
• Efficient Pedal Strokes: Focus on a smooth, circular pedal stroke rather than relying solely on pushing down on the pedals. This distributes the workload across your muscles.
• Handlebar and Saddle Adjustment: Ensure that your handlebars and saddle are adjusted to the right height and position. This promotes a comfortable riding posture and reduces stress on your joints.

Whilst injuries are unavoidable, many are preventable. Following a few simple tips can not only make your cycling journey a comfortable one, but also, hopefully, injury-free. Happy and safe cycling!