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Cycling is a sport that is not immune to injuries, as is the case with most sports. However, there are always ways to cycle safely, for example, by working on and maintaining your technique, using the right equipment, listening to your body, and, whenever possible, opting for safe alternatives such as indoor cycling, which involves fewer risks, more control, and greater well-being in each session. Keep reading to find out what the most common cycling injuries are and much more!
What are the most common cycling injuries?
Cycling, like any sporting activity, carries certain risks of injury, especially when practiced frequently and without proper preparation. Although it is generally a low-impact sport, the constant repetition of movements, the posture maintained for hours, and the muscular effort can trigger physical problems if the necessary precautions are not taken.
Among the most common injuries are discomfort in the knees, lower back, neck, and wrists. Patellar tendinitis, caused by excessive strain on the knee joint, is one of the typical ailments among cyclists, especially when the saddle height is not properly adjusted. Lower back pain, on the other hand, is related to poor posture on the bike, especially when the handlebars are too low or the cyclist does not maintain proper back posture.
Numbness or pain in the wrists and hands is also common due to the pressure exerted on the handlebars for long periods of time. Another recurring problem is neck pain, caused by tension built up in the neck from keeping the head in an elevated position to look forward.
More serious injuries in cyclists
Although not as common, serious injuries can also occur, especially in cyclists who train on roads or in urban environments. Falls, collisions with vehicles, or unexpected uneven surfaces can cause fractures, dislocations, and significant trauma. Clavicle, wrist, or rib fractures are some of the most common traumatic injuries after a fall on the road. Another serious problem is chronic exercise compartment syndrome, a condition that manifests as intense pain in the legs during pedaling, due to increased pressure in the muscle compartments. Although less well known, it may require surgery if not treated properly. Improper use of footwear or cleats can also lead to joint injuries in the ankles or knee injuries in cycling, as well as problems with the plantar fascia, a particularly troublesome condition for those who spend long hours on the bike.
Causes of cycling injuries
When talking about cycling, the most common injuries and their causes, you should know that these can be very varied (some of them have already been mentioned in the previous point). In this section, we summarize the most common ones:
- Poor posture: One of the most common factors is poor posture on the bike. When the saddle, handlebars, or cleats are not properly adjusted to the cyclist’s body type, unnecessary stress is placed on joints, muscles, and tendons, which over time can lead to overuse injuries.
- Overtraining: Overtraining is another relevant factor. Accumulating too many hours of cycling without sufficient rest or adequate progression in workload can lead to muscle fatigue, decreased performance, and chronic injuries. This is exacerbated if it is not accompanied by good nutrition, hydration, and post-training recovery.
- Poor pedaling technique: Poor pedaling technique can also be behind frequent injuries. Pushing too hard without accompanying the movement correctly or maintaining too low a cadence can overload the joints. Lack of flexibility and complementary work (such as core strengthening or mobility work) contributes to muscle imbalances that predispose you to injury.
- External conditions: External conditions, such as terrain type or weather, also play an important role, especially in outdoor cycling.
- The experience factor: Novice cyclists, without proper guidance or knowledge of how to adjust their equipment, are more prone to making mistakes that lead to injuries. Therefore, being informed, observing your own progress, and, if possible, having the support of sports professionals can make the difference between safe training and problematic training.
How to avoid common cycling injuries
The good news is that most injuries can be avoided with a combination of prevention, good technique, and common sense. Let’s take a closer look.
Proper adjustment of the bike to the cyclist
Firstly, it is essential to adjust the bike correctly to the cyclist’s physical characteristics. Elements such as saddle height, the distance between the saddle and the handlebars, the position of the cleats, and the position of the handlebars directly influence the biomechanics of pedaling and, therefore, the onset of discomfort.
Recovery to prevent common cycling injuries
Hydration, pre-workout warm-ups, and post-workout stretches are essential for maintaining good muscle and joint health. Listening to your body is also vital: if persistent discomfort arises, it is best to consult a physical therapist or sports doctor before the situation worsens.
Practice indoor cycling
Indoor cycling, in this sense, is one of the safest alternatives for training. By eliminating the risk of falls due to traffic or uneven terrain, traumatic injuries are reduced to a minimum. In addition, by practicing in a controlled environment such as your home or a gym, it is easier to regulate the intensity of the effort, take breaks, adjust your position precisely, and control environmental conditions. ZYCLE devices, such as indoor bikes and cycling rollers, allow for personalized and safe training, adapted to any level and need. In addition, thanks to connectivity with platforms such as Rouvy or BKOOL and other cycling simulators, cyclists can follow structured training plans that help prevent overtraining or overload. On the other hand, indoor cycling allows you to maintain physical activity throughout the year, regardless of the weather or the time available, promoting consistency and reducing the risk of injuries resulting from prolonged breaks.
