Cycling… injury free

With the arrival of spring, cycling is a great way to get outdoors and stay fit. Although cycling is a low impact form of exercise, don’t forget that there is still a risk of injury and pain. The good news is that a little bit of knowledge can go a long way towards preventing the most common injuries experienced by cyclists, spinning enthusiasts, and active individuals.

Proper Bike Fit is Crucial
Whether you’re riding to the corner store or across the country, your bike should be adjusted to fit your body. Good bike fit not only prevents injury but can also improve your pedaling efficiency and aerodynamics and actually make you faster. Because your body is asymmetric (one leg or arm may be slightly longer or shorter than the other) an ideal bike fit is often a matter of trial and error. You should, however consider having your bike assessed to see if it adjusted In the best way possible for your body – the slightest imbalance can lead to pain and injury.

Padded Cycling Gloves can Prevent Hand Pain or Numbness
Wearing padded cycling gloves that provide cushioning can help to absorb the bumps and prevent hand pain or numbness can be prevented by. You should ride with your elbows slightly bent, not straight or locked. Bent elbows will act as shock absorbers and help absorb the bumps in the road. Changing hand positions on the handlebars can also reduce pressure and pain. Keeping your upper back flexible will help prevent the strain on your neck that can also contribute to hand numbness.

Proper Footwear Can Prevent Foot Pain and Numbness
While most people know that a good pair of running shoes is essential for any runner for injury prevention, it may surprise you to know that proper footwear for cyclists is just as important.

• Foot pain or numbness is often the result of wearing soft-soled shoes. Special shoes designed for cycling have stiff soles that distribute pressure evenly over the pedal. This also helps you pedal more efficiently. Be careful though because a shoe that is too hard will not provide enough cushioning and support.
• Using too high a gear, which results in more pressure where the foot meets the pedal, can also cause foot pain.
• Flat feet can also be the cause of foot pain and numbness – this is especially true if you have lost the transverse arch that goes across the ball of your foot. Custom made orthotics can support your arches, correct foot alignment and prevent this type of injury.

Foot Alignment on the Pedal
Improper foot position on the pedal (or improper cleat alignment) can cause strain your knee and pain on the inside or outside of your knees. It can also contribute to chronic tightness in some of the hip muscles (the hip flexors and IT Band). Make sure that your toes are not angled inwards – they should be straight or very slightly turned out (depending on your individual anatomy).

Good Positioning on Your Bike Can Prevent Back and Neck Pain
The forward bent position that you are forced into when cycling is less than ideal for your neck, shoulders and back and this is why it is common for cyclists to complain of pain in these areas.

• Make sure that your handlebars are not too low or not to far forward. A proper reach allows you to comfortably use all the positions on the handlebars and to comfortably bend your elbows while riding.
• Think about engaging your core to protect your back.
• Keep you back flat so that you don’t have to hyper-extend your neck to look in front of you. Keeping you hamstrings and mid back flexible will help you do this more easily.
• Keep your shoulders down to help reduce strain on your neck and shoulders.
• Don’t let your chin poke forward – this will help to reduce neck strain and pain.

Knee Pain and Seat Height
Improper seat position and height can contribute to knee, foot, back or hip pain.

• A seat that is too high will cause pain in the back of the knee due to over-extension of the knee. A seat that is too high will also cause your hips to rock side to side, which may cause discomfort in your hips and back.
• A seat that is too low or too far forward may cause pain in the front of the knee.
• A slight difference in leg length may cause knee pain. Shoe inserts or orthotics with a heel lift can help correct this problem.

Using High Gears will Cause Knee Pain
Make sure to gear down before you come to a stop to avoid having to start in a high gear. Try to use a gear that allows you to pedal quickly, from 70 to 100 strokes per minute.