{"id":892,"date":"2015-09-30T17:57:11","date_gmt":"2015-09-30T17:57:11","guid":{"rendered":"http:\/\/www.petersfield-physio-clinic.co.uk\/?p=892"},"modified":"2021-07-28T16:37:02","modified_gmt":"2021-07-28T16:37:02","slug":"how-to-avoid-and-treat-the-8-most-common-cycling-injuries","status":"publish","type":"post","link":"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2015\/09\/30\/how-to-avoid-and-treat-the-8-most-common-cycling-injuries\/","title":{"rendered":"How to Avoid and Treat the 8 Most Common Cycling Injuries"},"content":{"rendered":"

[et_pb_section admin_label=”section” transparent_background=”off” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” custom_padding=”0px|” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n

Cycling in the UK has boomed in popularity over recent years due, in part, to the success of our\u00a0cycling teams, whether on the track, road events and the gruelling Tour de France. However, whilst\u00a0it is generally kinder to our bodies than the impact of running or contact sports such as rugby, cycling\u00a0is not without its risk of injury. The most common injuries are due to overuse, poor bike set up and\u00a0trauma following a collision or fall.<\/p>\n

[\/et_pb_text][et_pb_image admin_label=”Image” src=”http:\/\/www.petersfield-physio-clinic.co.uk\/wp-content\/uploads\/2015\/10\/shutterstock_300998966.jpg” show_in_lightbox=”off” url_new_window=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [\/et_pb_image][et_pb_text admin_label=”Knees” background_layout=”light” text_orientation=”left” text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size=”18″]<\/p>\n

    \n
  1. Knee<\/strong><\/li>\n<\/ol>\n

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    The knee is the most frequent area of the cyclist\u2019s body to be affected by overuse injuries. Patello-femoral pain <\/a><\/strong>at the front of the knee can be caused by muscle imbalances\u00a0or tightness, poor tracking of the patella or a saddle that is too low. Additional knee problems\u00a0include iliotibial band friction syndrome which produces pain on the outside of the knee, and\u00a0tendinitis of the patellar and quadriceps tendons.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Prevention” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size=”16″ text_text_color=”#7d78b9″]<\/p>\n

    How to prevent and treat knee injuries<\/p>\n

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    Because the leg muscles are used at high intensity when cycling, they are often short and tight.\u00a0Regular stretching and the use of a foam roller<\/a><\/strong> will help to prevent\u00a0muscle tightness. Make sure your bike has been set up correctly for your height and size. Small\u00a0changes can make a huge difference to the stresses and strains on the body.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Back Pain” 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=”35px|||”]<\/p>\n

    2. Back Pain<\/strong><\/p>\n

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    Lower back pain<\/a><\/strong> is not uncommon amongst cyclists and the usual cause is poor bike setup. If your\u00a0saddle is too high so that your knees are almost straight at the bottom of the stroke, it will cause\u00a0your pelvis to rock, leading to pain at the base of the spine. If your bike frame is too big, you will\u00a0have to stretch too far forward to reach the handlebars. Poor posture on the bike can lead to strain\u00a0on the muscles leading to aching or pain after long rides. Weak core muscles will accentuate poor\u00a0posture and the effects of this.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Prevention” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size=”16″ text_text_color=”#7d78b9″]<\/p>\n

    How to prevent and treat\u00a0back pain<\/p>\n

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    Strengthening your core muscles will enable you to ride with optimum posture. Have a proper bike\u00a0fit to ensure you aren\u2019t putting unnecessary strain on your muscles and joints. If you have existing\u00a0low back pain think about having a course of physiotherapy to loosen stiff joints, strengthen weak\u00a0muscles and learn how to look after your back.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Neck and Shoulder Pain” 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=”35px|||”]<\/p>\n

    3. Neck and Shoulder\u00a0Pain<\/strong><\/p>\n

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    The usual cause of neck pain when cycling is poor posture and weak shoulder blade muscles. Neck\u00a0and shoulder pain is more common amongst road bike users than mountain bikers because the\u00a0dropped handlebars cause the rider to have to extend the neck to look forward. If the bike frame is\u00a0too large or it is not set up correctly, this will exaggerate the neck position and increase the strain.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Prevention” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size=”16″ text_text_color=”#7d78b9″]<\/p>\n

    How to prevent and treat neck and shoulder\u00a0pain<\/p>\n

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    Make sure your posture is correct to prevent strain on your muscles and joints. Strengthen your\u00a0shoulder blade muscles by drawing your shoulder blades down your back, as if trying to put them in\u00a0your back pocket! This will help prevent hunching your shoulders and overextending your neck.\u00a0Regular stretches will maintain a good range of movement in your muscles. If you have recurrent or\u00a0ongoing pain, see a physiotherapist to treat stiff joints and stretch tight muscles.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Piriformis Syndrome” 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=”35px|||”]<\/p>\n

    4. Piriformis Syndrome<\/strong><\/p>\n

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    Piriformis syndrome<\/a><\/strong> can occur in cyclists who regularly climb steep hills in too high a gear or\u00a0suddenly increase their intensity of training. Pain is located deep in the hip and, because the\u00a0piriformis muscle is close to the Sciatic Nerve, it can be referred down the leg. Sometimes Piriformis\u00a0Syndrome is confused with a slipped disc.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Prevention” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size=”16″ text_text_color=”#7d78b9″]<\/p>\n

    How to prevent and treat Piriformis Syndrome<\/p>\n

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    It is important to get this diagnosed correctly as the treatment is different to that of sciatica. As the\u00a0muscles are often out of balance a good stretching and strengthening exercise programme is\u00a0essential. A foam roller is great for tight muscles \u2013 painful but very effective!<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Wrists” 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=”35px|||”]<\/p>\n

    5. Wrists<\/strong><\/p>\n

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    Carpal Tunnel Syndrome<\/a><\/strong> and Ulnar nerve palsy can occur if you grip the handlebars too tightly, have\u00a0too much pressure on your forearms or ride with the elbows locked straight. Symptoms include\u00a0numbness or pins and needles in the fingers and forearm.\u00a0The scaphoid is one of the bones in the wrist which is vulnerable. When a rider falls from his bike\u00a0onto an outstretched hand, if there is tenderness at the base of the thumb it is worth having it X-rayed to confirm or rule out a fractured scaphoid.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Prevention” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size=”16″ text_text_color=”#7d78b9″]<\/p>\n

    How to prevent and treat\u00a0Wrist Problems<\/p>\n

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    Padded gloves can help protect the wrists and hands from too much pressure. Ride with your elbows\u00a0slightly bent so that they can absorb the bumps in the road. Make sure you change your hand\u00a0position regularly to take pressure off the nerves. Stretches before and after your ride can also help\u00a0prevent wrist soreness.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Clavicle” 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=”35px|||”]<\/p>\n

    6. Clavicle (Collar Bone)<\/strong><\/p>\n

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    Injuries to the clavicle usually occur following a fall off the bike. The clavicle is not well protected as\u00a0it is a very superficial bone so a fractured or broken clavicle is common amongst cyclists. As with a\u00a0fractured scaphoid it can occur following a fall onto an outstretched hand or also directly onto the\u00a0shoulder. If the clavicle hasn\u2019t fractured but there is still pain at the front of the shoulder, the AC\u00a0(acromioclavicular) joint may be sprained.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Prevention” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size=”16″ text_text_color=”#7d78b9″]<\/p>\n

    How to prevent and treat\u00a0Clavicle Injuries<\/p>\n

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

    If you are falling off your bike, try not to land on an outstretched hand, relax and roll if possible. If\u00a0your clavicle is broken it will be placed in a sling to immobilise the arm and allow it to heal. If it is\u00a0badly displaced it may be fixed with a plate and screws. Obviously you will not be able to ride again\u00a0until it has healed! You may need some physiotherapy when the sling is removed to get the shoulder\u00a0moving properly again.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Bottom” 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=”35px|||”]<\/p>\n

    7. Bottom<\/strong><\/p>\n

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

    Saddle sore is an unpleasant side effect of distance cycling! It is caused by friction between your\u00a0skin, clothing and the saddle and can lead to uncomfortable chafing and rash. It can be exacerbated\u00a0by having your saddle too high.<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Prevention” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size=”16″ text_text_color=”#7d78b9″]<\/p>\n

    How to prevent and treat\u00a0a Sore Bottom<\/p>\n

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

    Good quality padded cycling shorts can make a huge difference to your comfort in the saddle. Also a\u00a0gel-padded saddle cover is worth considering. Make sure your bike set up is correct, you may need\u00a0to tilt the saddle forwards slightly or lower the height of the saddle and, lastly, cyclists don\u2019t wear\u00a0underwear beneath their shorts \u2013 it only adds to the friction!<\/p>\n

    [\/et_pb_text][et_pb_text admin_label=”Head” 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=”35px|||”]<\/p>\n

    8. Head<\/strong><\/p>\n

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    There is only one thing to say about head injuries \u2013 always wear a helmet! They can reduce the risk\u00a0of serious head injury by 85%. If you have had a fall onto your head, even if your helmet looks intact,\u00a0you should replace it. The chances are it will have been damaged and will not protect you next time\u00a0you fall.<\/p>\n

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

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