Cycling is one of the most beneficial forms of exercise out there. It is excellent for cardiovascular fitness, strength and can be an alternative to high impact sports. Whether you are a seasoned cyclist or just learning the ropes, there is however a risk of injury. This is particularly the case if your set-up is not optimised. Today I wanted to share some information on common biking related injuries and how having a proper bike fit can help to reduce these to help you perform at your best.
Common Cycling Injuries
Knee Pain
There are many different types and causes for knee pain in cyclists. Common causes for these injuries include Saddle position, quadriceps weakness, cleat position and overuse. Here are a few of the common cycling related knee injuries
- Patellofemoral pain
Consists of a dull ache around the knee cap, worsening as the ride goes on, climbing up hills or prolonged sitting. Common causes of this include your saddle being too low or too far forward/ Also having weakness through quadriceps and hamstrings and also increasing training loads too quickly can lead to patellofemoral pain.
- Iliotibial band syndrome (ITB syndrome)
ITB syndrome feels like a sharp or burning pain on the outside of the knee, that starts a short while after commencing your ride. Similar to Patellofemoral pain it will come on after prolonged rides and climbing. Common causes include an increased saddle height or the saddle being too far back. In addition issues with cleat position and weakness or tightness in your glutes can cause incorrect knee alignment.
- Patellar tendonitis
This is pain below the knee cap, especially when pushing hard through the pedals. You can also have a feeling of stiffness in the morning/after rest. Causes of this include low saddle height, increased force through pedals or quadriceps weakness leading to strain through the tendon.
Lower Back Pain
Many cyclists complain of stiffness and soreness in their back following a bike ride, particularly if it’s a long one. And although this may seem normal there actually many preventable causes of this.
Causes of lower back pain in riding include:
- Improper saddle height (either too high or too low)
- Handlebars too low or too far forward increasing sustained lumbar flexion
- Cleat position- can change the biomechanics of your pedal stroke placing unnecessary stress through your back
- Weakness in core/glutes
- Hamstring and hip flexor tightness
- General overuse. Ensure rest days and easier sessions to avoid overloading the lower back
Other cycling related injuries
These include neck and shoulder pain, foot numbness and hand numbness. All of these injuries can be helped by a proper bike fit, as well as avoiding prolonged postures on the bike leading to stiffness or nerve compression for the related body part
The Benefits of Physiotherapy and a professional bike fit
The correlation between a proper bike fit/proper strength training for bike fitness, injury prevention, comfort and overall performance is significant. As Physiotherapists, our knowledge of biomechanics and injuries place us in the ideal position to help with all biking related issues. Whether you are dealing with a current injury, have a new bike that you need fitted or have some discomfort when on the saddle, we can work with you to find a solution to your issues.
I love working with all types of biking related injuries to help riders get back to their best. I am not currently trained up to complete detailed bike fittings but it is definitely something I am looking to do in the future!
- Mitch