Cycling can throw a few challenges your way, including potential injuries. But, with a few key tips and tweaks, you can navigate these hurdles and sail through your cycling adventures without injury.

Let’s get started.

HOW TO AVOID COMMON CYCLING INJURIES

CYCLING KNEE INJURY

Let’s talk about one of the most common cycling injuries: cyclist’s knee, also known as patellofemoral pain syndrome. It’s that unwelcome knee pain around your kneecap that can throw a wrench into your cycling plans. 

Experiencing a twinge or discomfort in your knee during a ride?

Chances are, your road bike and body aren’t perfectly aligned. And this often stems from the basics – your bike fit and your cycling posture.

Cycling injury prevention for cyclist’s knee

The solution? Strengthening exercises and a solid bike fit.

First step, do some strength training to strengthen those key leg muscles: quadriceps, hamstrings, glutes, and hip muscles to stave off imbalances and keep your legs strong.

Now, onto bike fit. Your bike should feel like a natural extension of you—it should complement your natural angles to minimize stress on your knees.  

Want to learn more about how your road bike should fit?

We’ll dive into the essential bike fitting tips and adjustments you can take on yourself so you can swap these cycling niggles and pains for a more enjoyable and pain-free cycling experience.

LOWER BACK CYCLING

Do you ever feel an unwelcome ache in your lower back while cycling? It’s a common complaint among cycling enthusiasts.

So if you do experience lower back pain, let’s dig into the why behind your lower back discomfort and uncover the ways to transform your cycling into a more comfortable experience.

Possible reasons behind lower back pain cycling

Saddle position and handlebar position. Finding the sweet spot for your saddle height and handlebar position are the secret ingredients for a more comfortable ride. 

Why’s that? A bike seat, your saddle, that’s too high or too low throws off the natural alignment of your spine, leading to more strain on your lower back.

Tight calves, tight hamstrings, glutes, and back. Your body is a connected system, and any tension in one area can have a domino effect on other regions.

So here’s the deal: if any of these leg muscles in your posterior chain—calves, hamstrings, glutes, and back—are tight or lack strength, they’re putting some extra pressure on your back muscles.

Preventing lower back pain cycling

So now, how can you relieve your lower back pain when you’re cycling? 

Check your bike fit. You’ll find that either a DIY bike fit or a professional one can boost your comfort and reduce lower back pain when you’re cycling.

(If you’re curious, the research about bike fitting is in this 2019 research study titled, The association of bike fitting with injury, comfort, and pain during cycling: An international retrospective survey)

Strengthen the core. You’ll banish low back pain in cycling if you incorporate some core moves, such as planks and side planks into your routine.

And, as a bonus, strengthing your core helps you produce a strong downstroke on the pedal for more power.

How does that work?

You’ll activate those core muscles to keep the pelvis and trunk from going on excessive hip hike/hip drop motions. When your pelvis stays stable and solid, your leg can generate more force, giving you the ability to produce extra power while cycling. ¹

Stretch your posterior chain. Give your posterior chain some attention with a simple move – the Down Dog.

It’s a yoga pose that not only stretches your back but also boosts flexibility in your ankles and hips.

And here’s the bonus: those hands on the ground? They’re the secret to relieving stiff hips and upper back.

So, if there’s just one stretch you can fit into your day, make it the Down Dog. ²

NECK AND SHOULDER PAIN CYCLING

If you often feel like most of your body weight is on your hands and arms while cycling, you’ve likely experienced neck pain and shoulder pain during your rides.

So how do you fend off neck pain and shoulder pain for a pain-free cycling adventure? The secret lies in an unlikely area—your pelvis. 

Let’s dig into this a little more.

Pelvic tilt and spinal alignment. Ever heard of anterior pelvic tilt?

It’s when the pelvis tips forward, making your lower back arch more than it should.

Now, imagine that your pelvis isn’t sitting where it usually does, throwing off your entire spine alignment.

This tilt might even force you to strain your neck just to see what’s ahead, putting extra stress on your neck muscles and causing some discomfort. ³

Core stability. If your core—those muscles around your belly and lower back—aren’t in prime condition, supporting your upper body on your bike becomes a bit of a challenge.

That lack of support might lead you to move in ways that strain your neck muscles, contributing to neck pain. ⁴.

The solution: Say goodbye to anterior pelvic tilt and boost core stability with strength training exercises that target your core and posterior chain.

Amp up your routine with classics like planks, bridges, and leg raises to strengthen your core muscles.

And don’t forget to include powerhouse moves like deadlifts, hamstring curls, and glute bridges to fortify your posterior chain, ensuring a more stable pelvic position.

Handlebar reach: Handlebar reach is the horizontal distance horizontal distance between your saddle and handlebars, and it plays a big role in how comfortable your ride feels.

You might stretch uncomfortably if your reach is too long, potentially causing neck strain.

On the flip side, a reach that’s too short can result in a cramped posture, affecting your upper body, and causing aches and pains in your neck area.

The solution: Now, let’s talk about finding that Goldilocks handlebar reach that’s just right for you.

The ideal distance depends on your unique body geometry and flexibility.

Opting for a professional bike fit is your shortcut to pinpointing the perfect reach tailored to you.

But, if you’re feeling a bit more hands-on, here are some signs that your handlebar reach might be too far and you’ll need a shorter reach: watch out for saddle soreness, wrist and hand pain and numbness, or the struggle to comfortably reach your drops. 

ACHILLES TENDONITIS

Achilles tendonitis is an unwelcome guest crashing your party – it brings inflammation to the Achilles tendon, the large tendon that connects the calf muscles to the heel bone. 

What causes Achilles tendonitis in cycling?

Overuse, skimping on stretching, or suddenly cranking up the training intensity can lead to an unhappy Achilles tendon.

Symptoms? You’ll have pain and stiffness in the Achilles tendon and this gets worse when you’re cycling.  

How to prevent Achilles tendonitis

First, ease into your workout with a warm-up routine. 

Then, under the guidance of your physical therapist, add regular strength moves and stretches for your calf muscles and Achilles tendons.

To build up tendon strength, try eccentric heel drops – a controlled lowering of the heel.

In this move, you’ll stand on a step or block with your heels hanging off the edge.

Then, you’ll slowly lower your heels below the level of the step, focusing on elongating your calf muscles.

This move is all about controlled descent, focusing on the lengthening of the muscles. This exercise is fantastic for building strength in your lower legs, especially the calves and Achilles tendon, offering the support and stability you need for your cycling adventures.

Then, throw in some calf raises to strengthen your calf muscles, which offers additional support to your Achilles tendon.

And here’s the ✨golden rule✨: think slow and gradual when you’re building your mileage and intensity because abrupt spikes in your training can irritate your Achilles tendon. 

SADDLE SORES

Saddle sores—that’s skin irritations and infections—pop up thanks to the friction, moisture, and pressure your backside endures while cycling.

Cycling saddle sore prevention 

Choose bike shorts that fit you well and come with padding designed to conform to your body shape.

Keep in mind, there’s no need for underwear with bike shorts.

Why? Underwear, especially if made of cotton, may not effectively wick away moisture. Plus, wearing underwear introduces more seams, increasing the likelihood of chafing.

And finally, for extra insurance against saddle sores, try a chamois cream for extra glide and reduced friction. 

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Cycling saddle sore treatment 

If those sores decide to make an appearance, keep the area clean and dab on some antibiotic ointment to ward off infections.

And if your saddle sores aren’t going away, consider checking in with your doctor for expert medical advice. 

ILIOTIBIAL BAND SYNDROME (IT BAND SYNDROME)

Feeling a twinge of pain on the outside of your knee? Your IT band (iliotibial band)may be to blame.

The IT band is a long, thick band of connective tissue on the outer side of your thigh. It runs from the hip, along the outside of the thigh, and connects just below the knee. This band helps keep your knee steady, but this band can hurt when it gets tight or swollen.

Some of the major contributors to IT band irritation? 

• Overuse. Doing too much cycling without enough rest can irritate your IT band. Remember, your body needs time to recover between workout sessions. 
• Improper bike fit. An improperly fitted bike can put excess pressure and stress on your IT band.
• Skipping a warmup. A warmup can help you ease into your workout by warming up your body and keep your IT band happy.

How to prevent IT band syndrome in cycling

Focus on recovery. Balance your cycling with rest to avoid overtraining and further injury. Had an intense or long bike ride the day before? Try a low-key cycling recovery ride to shake out stiff muscles. 

Do a warmup. Getting your legs turning smoothly and quickly with a solid warm-up is an absolute must before any workout or race. You’ll prepare your body for the exciting ride ahead while avoiding common cycling injuries.

Strengthen your hips and glutes. Incorporate a variety of exercises targeting the hip and glute muscles into your routine. Moves like step-ups, lateral leg raises, and clamshells can be your IT band’s best friends.

Reassess your bike fit. Even if you’ve had a bike fit before, things change and evolve, so as your fitness level, flexibility, or riding goals shift, don’t forget to reassess your bike fit.

Regular check-ins will ensure your bike still meets your needs to give you the best riding experience possible. 

HAND AND WRIST PAIN CYCLING

Do you ever experience hand numbness during and after a bike adventure?

If you do, that’s thanks to nerve compression, specifically known as ulnar neuropathy, during your ride. But you don’t have to endure this numbness.

Let’s dive into a game plan for keeping your hands happy and comfortable during your bike ride.

What causes numbness in your hands? How to prevent hand numbness when you’re cycling

Grip pressure. Do you grip your handlebars like you’re holding on for dear life? That tight grip can squeeze your nerves (especially if you’re doing this on long rides), leading to numb, tingly hands.

Solution? Keep it chill, relax your grip, and let the blood flow freely.

Handlebar positioning: Your handlebars have a sweet spot, and finding it is key to happy hands.

You want to avoid placing the majority of your weight onto your hands. (Remember, numb hands comes from too much pressure on your hands.) Ideally, you want to shift your weight toward your back, in the saddle to avoid numb hands. 

Try tweaking your handlebar position, most likely closer to you, to shift your weight back. It might take a little experimenting, but once you find that sweet spot, you’ll be golden.

Nerve compression: Shake off your hands to relieve tension and mix things up by changing your grip during your ride.

Padded gloves: Padded gloves provide a plush shield against the vibrations of road cycling, offering a welcome reprieve for your hands.

By dampening shocks and alleviating pressure, padded gloves minimizes stress and fatigue on your hands for a more comfortable bike experience.