{"id":1068,"date":"2016-09-08T20:43:59","date_gmt":"2016-09-08T20:43:59","guid":{"rendered":"http:\/\/www.petersfield-physio-clinic.co.uk\/?p=1068"},"modified":"2021-07-28T16:36:55","modified_gmt":"2021-07-28T16:36:55","slug":"dont-become-an-endangered-mamil-straightforward-tips-to-avoid-common-cycling-injuries","status":"publish","type":"post","link":"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2016\/09\/08\/dont-become-an-endangered-mamil-straightforward-tips-to-avoid-common-cycling-injuries\/","title":{"rendered":"Don’t Become an Endangered MAMIL: Straightforward Tips to Avoid Common Cycling Injuries"},"content":{"rendered":"

[et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”http:\/\/www.petersfield-physio-clinic.co.uk\/wp-content\/uploads\/2016\/09\/Avoiding-Cycling-Injuries.jpg” alt=”Two middle-aged cyclists standing on a hilltop” title_text=”Avoiding Common Cycling Injuries” show_in_lightbox=”off” url_new_window=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” \/][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

I\u2019ve noticed an increase in the number of MAMILs (middle-aged men in lycra!) on racing bikes on the\u00a0roads around Petersfield. I wonder if it\u2019s anything to do with the Tour de France getting underway?<\/p>\n

Unfortunately, unlike the professionals who inspire them, many amateur cyclists take more care of\u00a0their bikes than themselves, increasing the risk of cycling-related injuries.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Avoiding Header” background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_padding=”20px|||”]<\/p>\n

Avoiding the Most Common Cycling Injuries<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

I should say here that cycling is one of the best activities you can do with the least impact on your\u00a0joints, but here are some vulnerable areas you can take care of:<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Back Pains Header” background_layout=”light” text_orientation=”left” text_font_size=”15″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_padding=”20px|||”]<\/p>\n

Back Pains<\/strong><\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

Often the result of bad posture, the biggest cause is a bike that’s not the right size or poorly set up<\/p>\n

You don\u2019t need to see a physiotherapist<\/a> like me to sort that out. Take your machine to a bike\u00a0shop and get a professional to set it up for you.<\/p>\n

Core strength helps protect your back, so don\u2019t neglect gym work when you\u2019re preparing for the\u00a0cycling season.<\/p>\n

But if you\u2019re already experiencing lower back or shoulder pains, book a physiotherapy course to\u00a0loosen stiff joints. A massage will also ease muscle strains.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Knee Pains Header” background_layout=”light” text_orientation=”left” text_font_size=”15″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_padding=”20px|||”]<\/p>\n

Knee\u00a0Pains<\/strong><\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

Iliotibial Band (ITB) Syndrome happens to athletes who over-train. The ITB is a band of tissue\u00a0intimately connected to the leg muscles that runs down the outside of your leg and stabilises the\u00a0knee joint. When overworked, it rubs against bones in the knee and becomes inflamed.<\/p>\n

Patello-femoral pain<\/a>\u00a0occurs at the front of your knee and can be caused by muscle imbalance\u00a0or\u00a0tightness, poor tracking of the patella or using a saddle that\u2019s too low.<\/p>\n

It\u2019s important to warm up by stretching properly. Use a foam roller regularly and ensure your\u00a0bike is set up for you. The moment you feel stiffness or pain in your knee, ease up and see a\u00a0physio.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Wrist Pains Header” background_layout=”light” text_orientation=”left” text_font_size=”15″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_padding=”20px|||”]<\/p>\n

Wrist\u00a0Pains<\/strong><\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

Carpal Tunnel Syndrome<\/a>\u00a0and ulnar nerve palsy are caused by gripping your handlebars too\u00a0tightly, putting too much weight on your forearms or riding with your elbows locked. Symptoms\u00a0include\u00a0numbness or pins and needles in the fingers and forearm.<\/p>\n

Padded gloves help protect the wrists and hands from too much pressure. Ride with your\u00a0elbows\u00a0slightly bent so that they absorb bumps in the road and change your hand\u00a0position\u00a0regularly to take the pressure off nerves.<\/p>\n

Rotating your wrists before and after a ride helps\u00a0prevent soreness.<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Treat Yourself Header” background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_padding=”20px|||”]<\/p>\n

Treat Yourself like a Professional Cyclist<\/p>\n

[\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

It\u2019s great that British cyclists like Chris Froome inspire people to get on their bikes, but take a leaf out\u00a0of their book after a day on the road. Make sure you warm down gently with some low-intensity\u00a0riding, stretch out and use a foam roller.<\/p>\n

If in pain see a physio or masseur instead of crashing into the pain barrier and you\u2019ll avoid becoming\u00a0the \u201cLanterne Rouge\u201d.<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

[et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”http:\/\/www.petersfield-physio-clinic.co.uk\/wp-content\/uploads\/2016\/09\/Avoiding-Cycling-Injuries.jpg” alt=”Two middle-aged cyclists standing on a hilltop” title_text=”Avoiding Common Cycling Injuries” show_in_lightbox=”off” url_new_window=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” \/][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”] I\u2019ve noticed an increase in the number of MAMILs (middle-aged men in lycra!) on racing bikes on the\u00a0roads around Petersfield. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[3,4],"tags":[],"yoast_head":"\nDon't Become an Endangered MAMIL: Straightforward Tips to Avoid Common Cycling Injuries - Petersfield Physiotherapy & Sports Injury Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2016\/09\/08\/dont-become-an-endangered-mamil-straightforward-tips-to-avoid-common-cycling-injuries\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Don't Become an Endangered MAMIL: Straightforward Tips to Avoid Common Cycling Injuries - Petersfield Physiotherapy & Sports Injury Clinic\" \/>\n<meta property=\"og:description\" content=\"[et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”http:\/\/www.petersfield-physio-clinic.co.uk\/wp-content\/uploads\/2016\/09\/Avoiding-Cycling-Injuries.jpg” alt=”Two middle-aged cyclists standing on a hilltop” title_text=”Avoiding Common Cycling Injuries” show_in_lightbox=”off” url_new_window=”off” animation=”left” sticky=”off” align=”left” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” \/][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”] I\u2019ve noticed an increase in the number of MAMILs (middle-aged men in lycra!) on racing bikes on the\u00a0roads around Petersfield. 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