QUICK FIXES FOR COMMON CYCLING PAINS AND INJURIES

CYCLING…..


Since the pandemic started and the gyms shut down consecutively, there has been a subsequent increase in the number of cyclists all over. Everyone regardless of age is eligible to cycle. It is thereby the most endurance-building and affordable mode of working out efficiently. Cycling injuries can be fatal at times to even pro cyclists.

But since most exercises can be fickle and can betray our once healthy bodies abruptly. Cycling injuries are the most wretched part of any cyclist’s journey. Once a pro is can also undergo the pain in even rotating the pedals etc.

Some of the most common cycling injuries and their fixes are as follows:


1) (PROBLEM) Lower back pain:

Due to the hours spent curled over the handlebars, it means that this is one of the most common injuries. A cyclist suffers with is lower back pain mostly. Also since many of us have jobs that require more sitting and bending over computer screens and the problem reaches new levels of pain consequently.

Back pain doesn’t stop there since often upset lower back muscles will lead to changes in posture which can impact other areas.

1(FIX)

When suffering from lower back pain, take some time to rest, stretch your back and hips and try using a foam roller.

If your position is very aggressive whilst cycling with a long stem/top tube and low handlebars. Try raising them to alleviate pressure

If your core muscles are not strong enough, your lower back will collapse on the bike, causing undue strain. Working on your core strength will help to make you a more powerful rider. Since your legs will push the pedals from a stronger foundation.

2) (PROBLEM) Tingling Pain in Hand and Wrists:


The leaning motion when cycling, places a lot of tension and force on the hands as well as forearms. Do not grip your handlebars too tightly and change your gripping position from time to time to avoid further exaggerating the problem.

You will experience a tightening in your wrists and forearms as well as pain in your elbows and hands.

A painful tingling sensation in the hands is experienced by a majority of cyclists while some also report numbness. This usually occurs when your median nerves are severely compressed as a result of tight handlebar gripping and a singular position of the wrists and forearms while riding.

2(FIX)

Be sure to alter your grip and position on the handlebars regularly.

Refrain from overextending your wrists; instead, position them as straight as you possibly can

Cycling mitts and gloves have padded areas to help prevent compression of the median nerve. So if you’re struggling, a quality pair of mitts would be beneficial.

3) (PROBLEM) Hot Foot:

Foot pain is very common in cyclists. The watts put into every pedal stroke travel through our toes can be strenuous for our feet through the prolonged hours.

‘Hot foot’ – a burning sensation, numbness or pain on the underside of the foot is common. It largely arises as a result of pressure on the nerves that travel through the ball of the foot and towards the toes. To tackle it, we need to soften or redistribute that pressure.

3(FIX)

Cleat placement is a constituent. It could be that the pressure is not properly spread across the ball of your foot. Some cleats have a larger platform which allows the pressure to be more widely spread which can be helpful.

Pain on the outside of the foot could imply that you’re not being properly supported by the insole in the shoe as the foot shifts outwards. Custom insoles can be molded to suit the foot to provide support. Thus often correcting other issues such as knee pain caused by incorrect tracking.

4) (PROBLEM) Knee Pain:

Knee pain can be irritating and can become a debilitating complication if not dealt with in a timely and effective manner. One of the common cycling injuries, knee pain is fundamentally caused due to a low saddle on your cycle.

4( FIX)

The first thing that should be done is adjust your saddle, raise it to a proper level.
Ensure that the positions of your cleats are optimal.

You can take off half the stress on your knees by cycling on a lower gear with each pedal stroke.

Opting for an expert bike fit is essential.

5) (PROBLEM): Slope Falls and Skidding Cycle Injuries:


Cycling up the hills and rough patches is not only exhilarating, but the steeper we climb, the more you raise your heart rate, which in turn pumps you with adrenaline. Hill cycling is ideal for significantly enhancing your cardiovascular health and endurance.


But it is also important to understand that the moment, even if it is for a split second, you lose focus and concentration and cycle through a wet patch on the hills, you can potentially skid or slip and experience a dangerous fall that can leave you with a laceration and many bruises.

5(FIX)

When climbing up the hill, it is vital to remain seated so that you are in full control of your motion while maintaining your pace and muscular endurance. Especially on your calves and hamstrings.
Position the saddle slightly backward while seated to get a good leg extension. Adjusting to a lower gear if you start feeling tired can also be done.

Read more about Cycling here.

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