Cycling is a great way to stay active, improve cardiovascular health, and enjoy the outdoors. However, like any physical activity, it carries the risk of injury, especially when not done with proper form, equipment, or training. Lower body injuries are common among cyclists. These injuries can range from the occasional discomfort to more serious issues that affect performance. Let’s talk about the most common lower body cycling injuries, their mechanisms, and how to mitigate them to enjoy a long, pain-free cycling journey!
Common Cycling Injuries in the Lower Body
Cycling places significant strain on the lower body, particularly the knees, lower back, and areas around the saddle. Understanding the causes and risk factors for these injuries can help in their prevention. Below are the more common injuries and potential causes and ways to prevent them.
Mechanisms of Injury
Understanding how these injuries develop can help cyclists make informed choices about prevention. The mechanisms of injury can typically be divided into intrinsic and extrinsic factors, as well as issues related to contact points on the bike.
Intrinsic Factors
The body itself can contribute to the development of cycling injuries. Several intrinsic factors affect the way forces are distributed during cycling, such as muscle strength, neuromuscular control, and overall fitness.
Muscle Strength - Cycling relies heavily on the quadriceps, hamstrings, and glutes. Weak muscles can lead to improper movement patterns, placing unnecessary stress on joints. See our previous article Strength Training for Cyclists for more information about strength training.
Neuromuscular Control - Poor neuromuscular control can lead to inefficient pedal strokes, affecting joint mechanics and causing injury over time.
Fitness - Cyclists with lower levels of fitness may experience muscle fatigue more quickly, which in turn increases the likelihood of injury.
Anatomic Asymmetries - Differences in limb length or muscle imbalances may cause uneven pedaling mechanics, which can lead to pain and injury.
Extrinsic Factors
Extrinsic factors are those that are related to the cycling environment and equipment.
Equipment - Improper bike fit, poor-quality gear, and poorly adjusted components can put excessive strain on the body, contributing to common cycling injuries.
Training - Overtraining or insufficient recovery between rides increases the risk of overuse injuries like tendinitis or muscle strain. Training in a gradual, progressive manner is crucial.
Technique - Incorrect cycling technique, such as pedaling with improper form or using an incorrect posture, often contributes to knee and back pain. Learning the right technique and maintaining good form throughout each ride can significantly reduce the likelihood of injury.
Contact Points
The primary contact points between a cyclist and the bike—namely the saddle, pedals, and handlebars—can create friction, pressure, and strain. These contact points play a large role in developing pain and injury over time if not properly addressed. For lower body injuries the main contact points are the saddle and pedals.
Saddle - The saddle is one of the most common areas for injury. Misalignment, poor saddle choice, or improper positioning can result in discomfort and skin issues like saddle sores.
Pedals - Incorrect pedal position or foot alignment can contribute to knee pain and exacerbate other lower body injuries.
Preventing Low Back Pain
In my history of doing bike fittings, low back pain is one of the more common complaints. It is often associated with poor flexibility, decreased strength in the lower back and core, and improper bike fit. It can be acute or chronic, sometimes leading to long-term discomfort or difficulty with cycling. By addressing the following factors, cyclists can reduce the risk of back pain:
Flexibility - Tight hamstrings and hip flexors can limit proper spinal alignment during cycling. Regular stretching, especially of the hamstrings and hip flexors, can help alleviate unnecessary strain on the back. Below are examples of hamstring and hip flexor stretches.
Couch Stretch Seated Hamstring Stretch Dynamic Hamstring Stretch Strength - Building strength in the spinal extensors and core muscles will provide better support for the lower back during rides.
Extension on Ball Core Stability Exercises - Exercises that focus on core stability, such as planks and bird dogs, can help cyclists maintain better posture and reduce back pain over time.
Plank on Elbows Bird Dog
Preventing Saddle Sores
Saddle sores are a common and painful issue for cyclists. Saddle sores are caused by friction and pressure from the saddle against the skin. To avoid this discomfort, consider these risk factors:
Clothing Selection - Wear moisture-wicking cycling shorts and avoid wearing underwear beneath them to reduce friction. Also, consider padded shorts if you're doing long rides.
Saddle Selection - A saddle that fits your anatomy is essential. Whether it’s a cut-out or a more traditional design, the right saddle can reduce pressure on sensitive areas.
Improper Bike Fit - A poor bike fit can cause you to shift and adjust constantly during rides, leading to friction and saddle sores. Ensure your saddle height, tilt, and position are correctly adjusted.
Preventing Knee Pain
Knee pain, especially anterior knee pain, is another common cycling complaint. It typically involves pain around the front of the knee and can be caused by a variety of factors. The following risk factors can contribute to knee pain:
Patellar Mal-Tracking - This occurs when the kneecap does not move smoothly along the femur during cycling, often due to weak muscles or improper alignment.
Poor Pedaling Technique - Pedaling with inefficient technique, such as mashing down on the pedals instead of using a smooth, circular stroke, can cause unnecessary strain on the knee joint.
Strength and Neuromuscular Control - Weak quadriceps or hamstrings, along with poor neuromuscular control, can alter the mechanics of your pedal stroke and increase the risk of knee injuries.
Single Leg Sit to Stand Saddle Height and Position - A saddle that is too low can cause excessive knee flexion and stress through the knee, while a saddle that is too high can strain the hamstrings. Additionally, if your saddle is positioned too far forward, it can cause excessive pressure on your knees.
Conclusion
Cycling is an enjoyable and beneficial sport, but it's important to be aware of common injuries and how to prevent them. By addressing intrinsic factors like muscle strength and flexibility, adjusting extrinsic factors like bike fit and technique, and focusing on proper recovery, cyclists can minimize the risk of injury and enjoy many years of cycling without discomfort.
If you’re experiencing persistent pain, it’s always best to consult with a professional who can assess your form and equipment and help you make the necessary adjustments. If you are experiencing pain during your rides or need a bike fitting, reach out to us to set up an evaluation at Process and check out Jafe Cycling to get a bike fitting by me! Stay safe, ride smart, and enjoy the ride!
Kommentare