Be Better Clinic

PHYSICAL, MENTAL AND EMOTIONAL HEALING

Top 10 Cycling Injuries

Neck Pain

Pain and aching in the neck that can radiate into the middle of the back. Rotating and bending your head can feel difficult so you end up with a reduced range of movement.


This is caused because of holding a static position that you are not used to or for longer than you are used to. Muscles like to be moving so this makes them painful and stiff.


Check set up is correct (see diagram/ link below)

Hand Pain

Pain, often along with pins and needles in your ring finger and little finger.


This is caused because of irritation of the Ulnar nerve or 'ulnar neuropathy'. It occurs because of gripping the handle bars in one position for too long. It can also cause reduced movement in the forearm and wrist.


Check set up is correct (see diagram/ link below)

Forearm Pain 'Arm Pump'

An intense ache in the forearm that makes 'ungripping' difficult. This is caused by tired and tight forearm musles.

Consider rotating the handlebars or break lever angle so that the wrist is in line with the arm when standing on the bike.

Check set up is correct (see diagram/ link below)

Lower back pain

Pain or ache in the lower back that can radiate down into the buttocks and thighs. Lower back can feel stiff when going from sit to stand.

Again this is caused from holding a sustained posture. The lower back is relatively fixed when on the saddle to encourage efficient power transfer through the hips and into the legs. This can cause a strain to the lower back muscle.

Upset lower back muscles will cause changes in posture, which will effect other areas too.

check your saddle isn't too low or tipped up too much. Raising your handle bars slightly will also alleviate pressure on your lower back (see diagram/ link below)


Hip Pain (Greater Trochanteric Pain Syndrome)

Pain at the front and outer side of the hip, can also travel down the thigh.

Caused by tight hip flexors (muscles at the front of the hip) again often caused by prolonged sitting on the bike or at work).

The periformis (runs from lower back to the thigh bone) can become irritated during cycling. This can present as pain in the hip or lower leg and the sciatic nerve becomes irritated when the periformis is not happy.

Check saddle height is correct (see diagram/ link below)

Knee Pain - Cyclists Knee

If the pain is in the front of your knee then check that the saddle isn't too low or too far forwards.

If the pain is behind the knee then check that the saddle isn't too high or too far back.

The saddle should be in a position where thee bony part of your kneecap is directly above the ball of your foot which should be above the pedal spindle.

Poorly positioned cleats can cause knee pain too - see diagram for details.

Ankle Pain

Achilles tendonitis can occur if the saddle is too low or the foot is not properly aligned when pedalling. This causes pain and swelling at the back of the leg, above the heel.

Foot Pain or Numbness

Tingling or numbness can result from poorly fitting shoes or overtightened straps. Plantar fascitiis occurs when there's too much strain on the plantar fascia (band of connective tissue that runs along the bottom of the foot). Raising the saddle can help to take stress off the plantar fascia.

Metatarsalgia

Pain at the ball of the foot caused by repeated stress during cycling. Be wary of pedalling with with excess resistance and check for poorly positioned cleats or issues with shoes or straps.

Urogenital Problems/ Saddle Sore

Pain in the backside due to poorly sitting bike saddle with pressure points. Skin in this area can become irritated due to excess friction. Make sure the saddle is not angled too far upwards on your bike as this increases the side to side movement of the pelvis, increasing the friction.

Numbness or pain in the genital or rectal area caused by compression of the blood supply to this region. A wider seat, more padded seat, one with part of the seat removed or padded cycling shorts with help to relieve the pressure to this area.

AC (acromioclavicular) Joint Sprain

Pain at the end of the collar bone at the top of the shoulder where the joint capsule has been damaged. Often caused by straining ligaments holding the AC joint together after falling onto an outstretched arm.


Lots of these issues can be overcome by altering your position more frequently to prevent the build up of muscle tension.

Post ride stretching can also help to release tension.

Moving your back and neck to keep your spinal cord flexible - click here for recommended exercises for this...


See diagram here to show the ideal set up of for bike.


Click here to get in touch with a local bike fitter.....

The Bowen Technique improves your performance, aids recovery, treats your injuries and even reduces your risk of future injuries!


It involves gentle rolling movements to loosen fascia and muscles. It puts your body into a state of relaxation, restoration and repair.


It dampens pain responses, reducing the trauma of recent or long term injuries.


With all these injuries it is best to come for treatment straight away as the sooner it is treated the better. Don't ignore the warning signs that your body is giving you!


Using the Bowen technique immediately following an injury can bypass traumatic reactions such as swelling and inflammation. Early treatment mobilises, energises and improves circulation to the problem area. This promotes the flow of blood and lymph, keeps the body moving reduces pain, and speeds up recovery time.


I would love to help you get back to your active self as soon as possible so book in now!



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