Preventing Common Cycling Injuries - Russ Hays

Preventing Common Cycling Injuries

by Marty Clermont April 04, 2016

Preventing Common Cycling Injuries

We know how wonderful cycling is. Pedalling away with the sun on your face and a beautiful warm wind on your back is pretty much a perfect day in the world of most cyclists.

Unfortunately injury is part of the cycling sport and it’s one of the main reasons why cycling can be a challenging activity. Below are some of the most common cycling injuries and what you can do to avoid them.

ITB Syndrome

The ITB (iliotibial band) runs from your hip to the outside of your knee. Cycling’s repetitive motion can cause irritation to the ITB as it moves over the outside of your knee.

Check your saddle height for correct fit. If it’s too high your knee will over straighten and if it’s too low your knee will over bend. Try to avoid pointing your feet inward as this increases the pressure on your ITB.

Foot Numbness

Foot numbness is a loss of feeling in the feet. This is generally caused by poor fitting shoes and cleats being placed too far forward. It can also be caused by pedalling too slowly or climbing too many hills.

Make sure your shoes are fitted properly. Ensure that the pressure from your cleats is focused on the right part of the sole of your foot. Reducing hill climbing may reduce or eliminate the numbness.

Lower Back Pain

Lower back pain occurs when a position is held for a long period of time. Your body’s stress will go through your entire spine and rest in your lower back.

Back pain can be avoided by having your bike set up correctly. You need to avoid both over reaching and hunching, which occurs when your frame is too large or too small. This is, by far, the leading cause of back pain for cyclists.

Muscle Tightness

Cycling is a cardio activity the uses your quadriceps, hamstrings and gluteus maximus muscles. Lactic acid can also build up during a long ride causing pain and tightness in your muscles.

The best way to avoid muscle tightness and pain is by doing a thorough warm up before your ride and incorporate a cool down period at the end of your ride. Treat yourself to a nice massage and stretch, stretch, stretch.

Saddle Sores

Saddle sores are painful. They are most caused by ill fitting saddles or riding shorts. You may need to invest in a new saddle if the problem persists. Saddle soreness can also be caused by doing too much, too fast. Remember to work up to that long ride slowly so that your body and your posterior are ready.

Drop in and see us at Russ Hay's if you are experiencing recurring injury. We’ll make sure your bike is setup properly for you and check to see that your cleats are properly positioned.

We hope you’re enjoying this great cycling weather!





Marty Clermont
Marty Clermont

Author