What Are The Most Common Cycling Injuries, And How To Avoid Them?

In this article, we look at the most common ailments and injuries recorded for cyclists and then discuss the best ways to combat them, providing tips and comments. Please read the entire article before actioning any recommendations and carefully assess your situation.

The recommendations in this article are based on typical problems and top-level conditions. They cannot take into account individual scenarios or health levels. Always seek professional advice if you are worried or if your pain increases or does not subside.

There Are Around 11 Common Complaints From Cyclists, And Body Here They Are:

  1. Head
  2. Knee
  3. Neck
  4. Hand
  5. Forearm
  6. Ankle
  7. Lower Back
  8. Hip Pain
  9. Saddle Sore
  10. Foot Numbness
  11. AC Joint Sprain

[According to bodytonicclinic.co.uk]

What’s The Most Common Injury In Cycling

[According to urmc.rochester.edu] The most common injury is knee pain. Knee pain is common for cyclists because of the effort and angles of the leg when cycling. Cycling movements inherently exaggerate functional movements, so it is common to feel knee pain until your body gets used to this exercise.

How To Avoid Cycling Pain

Head – This is one of the top recorded complaints because if you fall or are hit in the head (or face), the incident will be recorded as a head injury. The simplest way to avoid this is to wear a helmet. Doing so will reduce the risks by as much as 85%.

Knee – Generally caused by too much use outside your typical daily life. Pain can be managed by reducing your riding time and then building back up. Choosing exercises like lunges and squats in the gym or at home improves your leg’s joint strength and stability. Over time the pain will dissipate. Seek medical advice if you are worried, or the pain is not subsiding. Massage and stretching are two other recommendations to help with knee pains.

Neck – Normally caused by the angle of your cycling position, not that you are doing this wrongly, but like with your knees, this is down to tone and use. Your neck supports your head, which is not over your spine in an upright position, and you’re wearing a helmet with additional weight – which also contributes to this. Bumps in the road amplify the strain. Neck exercises can be tough, so using stretches and massage can help relive the pain. This pain will subside the more you cycle because your neck will strengthen.

Hand – Even experienced cyclists will overgrip from time to time. There may be sections of your route where you are going downhill or that require you to secure yourself more firmly  than others. To combat this, you can get gloves that provide additional grip and padding. They aid grip and protect your hands.

Forearm – As with your neck, leaning forward and then taking the bumps in the road means the arm joints are in torsion, under tension. The result is pain caused by overusing your tendons and muscle tissues around the elbow joint, like tennis elbow. Stretches and tricep exercises will help.

Ankle – As with many cycling injuries, these can be explained by movements outside of the norm. The ankle is no different, and they are put under tremendous pressure at critical points in the rotational motion caused by pedaling. Lunges can help with this, as the step forward or back causes overextension, which results in your joints being more used to this type of movement. Other exercises that can help include using an exercise step and light jogging or, better still, mountain climbers.


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    Lower Back – The result of leaning forward, especially true of your road bike. Lower back exercises can help. Try planks, assisted sit ups, and hip bridges to strengthen your core. The other thing to try after your ride is a child’s pose and cat and cow stretches. These work to release the lower back. If you have existing lower back issues refer to a professional.

    Hip Pain – This can be exacerbated by seat height, much like knee and ankle pain, so consider checking this first. Then you could follow on with lunges, hip flexors and other movements that help to extend and open the hips. 

    Saddle Sore – To combat this, consider padded shorts. If this is not working, then ride slightly less and build back up. You can change your seat, but over time, your undercarriage will adjust, and the pain will reduce as your bottom and pelvic area toughen up. It is common to get a sore bum if you are new to riding.

    Foot Numbness – Common to cycling because you are applying a great deal of pressure to the foot arch (Although you shouldn’t). This is often the result of a poorly placed foot. Toe clips can help locate your foot better and alleviate the pressure on your arch. Remove your shoe and massage the sole of your foot for a few minutes, either when you take a break or finish your ride.

    AC Joint Sprain – Consider shoulder exercises to strengthen the shoulder around the AC joint, which is the point where your clavicle and other bones meet around the shoulder joint. The best action for this is to ensure that you stretch regularly. [SportsInjuryClinic.net] suggests that you can work on strengthening exercises after the pain subsides. Using weights comes after using resistance bands to build the shoulder.

    What We’ve Learned

    Many typical complaints and injuries result from overusing muscles and joints that are not typically used to these movements. The broad solution is to stretch them gently, and once the pain subsides, build up your strength and tone around the joints and pain areas. Let’s ease into cycling longer distances, and do not expect this to happen overnight. A marathon runner does not just go out cold; it can take 4-5 months to gain distance and time on their feet. The same principle applies here.

    As a rider, you must develop your muscles and joints over time to cope with the forces exerted during a ride. Although you are probably not feeling exhausted, listen to your body and consider a slower approach.

    • Exercise will help

    Most of the issues you are experiencing will be due to the muscles you use being over-exerted. Choosing to complete light exercises will help. You can get functional fitness equipment and strength equipment from online brands like Mirafit.

    • Remember Stretches

    Never underestimate the power of stretching to promote healing and blood flow to problem areas. You must do this gently and judge how you are feeling. The results of stretching are often the strengthening of joints and surrounding muscles.

    • Consider Massage Gun

    A massage gun can help promote blood flow and loosen tight muscles and tissue around pain points. They work well as a more natural anti-inflammatory and can be used before and after a ride.

    This article has discussed the best ways to combat pain through 11 of the most common pain points for cyclists. We hope this helps you to enjoy your adventure and be able to ride longer more quickly. The important thing is to judge your body and build into longer rides.

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    What Are The Most Common Cycling Injuries, And How To Avoid Them? — Bike Hacks