Written by: PROFESSOR ALI GHOZ
Published: 16/01/2020 | Updated: 19/02/2020
Edited by: CAMERON GIBSON-WATT
Cycling is soaring in popularity but there are large numbers of cyclists that
experience physical problems and injuries which could be avoided. Whether you
use a bike to commute to work, for recreation, to stay fit or in professional
sporting events there are some basic safety guidelines to follow to help you avoid
the most common cycling injuries. Professor Ali Ghoz tells us what they are and
when you ought to seek specialist treatment.
How can I prevent cycling injuries?
• Neck, back and wrist pain – cycling causes our back and neck to bend into
an unnatural position. Simple solutions, such as raising the handlebars to
improve posture can help you avoid stressing the lower back muscles.
Likewise, ensure that your wrists don’t drop below the handlebars, as
bending the wrist like this strains the joints and muscles.
• Knee pain – Alter your bike seat to a height where your knees only bend
slightly, ride in lower gears to reduce the strain on the knees and finally,
position your knees straight while pedalling rather than leaning them
inward or outward.
• Improve your core strength – core strength is vital in supporting your
lower back in times of need. Strengthening your core muscles will not only
improve your posture on your bike, but it will improve your overall
strength and endurance too, allowing you to cycle for longer.
• Avoid harm – ride in the cycle lane, follow the signs and don’t skip red
lights! Adhering to these simple rules can keep you safe from a sudden
road collision.
• Wear the correct gear – wear the correct shoes and sports gear and
ensure you have a well-padded seat to provide comfort to your genital
area. Shock absorbers will offer a smoother and more comfortable ride and
give you added control over the bike. Try combining this with padded
gloves and shorts to protect you more.
• Wear a helmet – wearing a helmet is absolutely essential and reduces
your risk of serious and fatal head injuries.
• Stretching – The main muscles at work in cycling are the quadriceps and
hamstrings in the upper leg and the soleus and gastrocnemius in the calf.
To avoid injury, stretching these muscles before and after a ride is
essential. Some people benefit from hyperextension exercises to
strengthen the lower back, and more specifically, the erector sinae – the
muscle that helps to maintain correct posture.
• Make sure the bike is in good condition! – check your bike regularly for
signs of deterioration that could lead to an accident. A well-maintained
bike is not only a pleasure to ride, but much safer and more reliable.
• Be visible – use reflectors, lights and hi-visibility clothing at night to
improve your visibility to oncoming traffic.
When should you seek treatment from a specialist with an injury?
In the presence of acute injuries, fractures and soft tissue damage you should
visit a doctor to get a diagnosis and receive the appropriate treatment.
If the injury hasn’t improved and you are experiencing episodes of locking and
instability, persistent pain despite receiving physiotherapy treatment or if there
are any wounds and bleeding that’s not healing, you should seek attention.
If you are concerned about anything, then you should seek help. There is no need
to be living in pain or putting up with any discomfort. Cycling brings so many
benefits to your health; whether you’re riding for leisure, a serious professional,
or training for the Tour de France, no one should be forced to give it up.
