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How to Avoid Common Cycling Injuries

May 15, 2019 | Tips & Trends
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Two men on mountain bikes cycling on forest trail.

Cycling is a great, low-impact cardiovascular activity that burns calories, improves muscle tone, and reduces stress on your joints.

But just like with any form of physical activity, there’s always a chance for an injury.

Since May is National Bike Month, we wanted to make sure that you can fully enjoy your favorite activity in the spring and summer months pain-free.

Keep reading for helpful tips on how to prevent common cycling injuries.

Cycling & back pain

Many riders experience pain in their lower back. While you’re constantly building strength in your legs, you can’t neglect your core. A weak core can lead to poor posture and, ultimately, strain on your back.

To help prevent discomfort and spasms, make a conscious effort each time you climb onto your bike to keep your back straight and your core engaged to reduce the strain on your lower back.

Cycling & hand pain

Whether you’re a novice or avid cyclist, you’ve probably noticed that you start to feel a tingling sensation and numbness in your hands when you ride for an extended period of time. This is often the early signs of a hand injury.

To reduce your risk, keep these tips in mind:

  1. Make sure that your saddle is at a proper height. A saddle that’s too high can cause you to lean which then adds pressure to your wrists and hands.
  2. Consider wearing gloves with extra padding around the base of the thumb to relieve pressure and prevent soreness.
  3. Loosen your grip on the handle. A “death grip” on your bike’s handlebars is counterproductive and can lead to pain and soreness. Instead, a firm yet relaxed grip will provide you with the support you need while on a ride.

Cycling & knee pain

Yes, cycling is an activity that’s easy on the joints.  However, if you ride too much or too fast, you’re putting yourself at risk for an overuse injury.

Here are some tips to avoid a knee injury:

  1. Again, if the positioning of your saddle is incorrect, it can add undue stress to your knee joints. A good rule of thumb for your saddle height is to have your leg straightened to the point where the ball of your foot is just over the pedal in its lowest position. If you’re still unsure, you can take your bike to a professional and they will help you determine your optimal saddle height.
  2. Take it easy! We all want to push ourselves to the next level but doing too much too soon can result in an injury. Make it a point to slowly build up your strength and endurance to reduce the amount of stress on your joints.
  3. High gears equates to high stress on your knee joints. To give your knees a break, switch to lower gears whenever possible.

At Phoenix Physical Therapy, it’s our goal to make sure that you can enjoy the activities that you love, pain free!

If you’re experiencing aches and pains from cycling, be sure to find a Phoenix Physical Therapy location near you and schedule an appointment.

The entire Phoenix Physical Therapy Team is committed to providing our patients with quality physical therapy, occupational therapy and speech therapy in a safe and healthy clinic environment. We continue to follow the guidance provided by the CDC, WHO and public health officials to update you as new information becomes available. Let’s work together to keep each other safe and healthy.

The safety of our patients, communities and team members remains our top priority. We know you have a choice in your care providers and appreciate your commitment to Phoenix and our qualified clinicians.

Here are the actions we have taken to keep our patients, communities and team healthy & safe:

  • Flexible scheduling allows for social distancing
  • Regular cleaning and sanitation of all clinic surfaces
  • Facemasks must be worn by all Phoenix staff and are recommended for all patients
  • Screening questionnaire and temperature checks prior to entering clinics
  • 6 feet of social distancing throughout the clinics

Keeping Our Clinics Safe

Here are some tips on how we can keep each other safe:

  • Handwashing is your best self-defense against the spread of germs. When soap and water are not available and hands are not visibly dirty, use at least a 60% alcohol-based hand sanitizer.
  • Please stay home if you are not feeling well, especially if you have a fever, are coughing or sneezing, or are experiencing shortness of breath. If a patient shows up with symptoms, the clinic team will work with them to reschedule.
  • Be vigilant. If you have traveled to any of the countries where there are outbreaks of the virus, please follow guidance from the CDC website and our Travel Guidelines.

Here are actions we are taking to keep our clinics clean and safe:

  • Equipment will be wiped down after EVERY use with antibacterial wipes/sprays
  • All surfaces that patients or staff may touch including door handles, countertops, seating, pens at sign-in, bathroom and all other common areas will be disinfected regularly
  • Treatment tables will be 6 feet apart
  • Team members will wash their hands often with soap and water for at least 20 seconds, particularly after going to the bathroom, before eating, and after blowing their nose, coughing or sneezin
  • Clinics will have hand sanitizer available at the front desk and in the treatment areas
  • Any Phoenix team members who are ill will be asked to stay home
  • We will maintain social distancing between patients in the clinic
  • Caregivers that are bringing a patient to the clinic should wait in their car or come back when the appointment has ended unless necessary (i.e. minor requiring a guardian or for assistance needs)
  • When possible, we will treat patients in private rooms to increase social distancing
  • Any patients that have underlying health issues (i.e. diabetes, respiratory problems, etc.) will be given the option to be seen during special clinic hours or can opt to be treated in a private room away from other clinicians and patients
  • All patients should be self-screening before entering the clinic. Our PCCs will perform a secondary screening during the check-in process and before patients enter the clinic including a screening questionnaire and temperature check.
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