Bicycle injuries and their causes
Knee pain is one of the most common cycling injuries among cyclists, and it often results from improper or overuse of the bike or riding style. Such as the seat being too high, which may lead to increased pressure on the knee joint, or the seat being too low and causing knee pain. Inappropriate riding technique can lead to knee pain such as not using the correct gear, pushing too hard, or the rider leaning too far forward.
To avoid knee pain, make sure that the bike is suitable for the body, that the seat is properly set at the proper height, and that you use correct technique. Also, practicing stretching exercises before and after riding a bicycle may help prevent knee pain, and do not forget to wear a knee protector for bicycles.
Hand and wrist pain
Pain in the hand and wrist, along with pain in the ring finger and little finger, is another common cycling injury. This can either be caused by improper hand position, being on the handlebars for too long, or vibration while on an unpaved road. For example, if the handlebars are too high, this may cause the wrist to bend at an abnormal angle, and vibration from the road can lead to numbness and tingling in the hands or feet due to pressure on the nerves from the handlebars or pedals.
This can be prevented by adjusting your handlebars and pedals at the proper height and angle, changing your grip position while cycling to prevent tension from building up, and taking breaks to stretch and move around during long periods. You can also use a wrist brace to ease hand movement and wear gloves while driving.
Neck and shoulder pain
Neck and shoulder pain is another common injury among cyclists. This may happen due to carrying a heavy load on the steering wheel. When riding it is important to keep your back and shoulders straight.
lower back pain
Low back pain is another injury that can occur due to improper bike fit, poor seat position, or poor seat adjustment such as the seat being too low, which can cause the back to arch and increase pressure on the lower back. Lack of strength can lead to lower back pain because it makes it difficult to maintain proper body form while cycling.
This can be prevented by adjusting the seat to the appropriate height and making sure that you are sitting straight. Stretching and strengthening exercises for the back can help prevent back pain.
Prevention of cycling injuries
Cycling is an enjoyable exercise for young and old, but it is necessary to take appropriate precautions to prevent injuries, starting with adjusting the bike, warming up and cooling down before and after riding, and integrating strength training with cycling. In the event of an injury, it is important to seek medical attention and follow a rehabilitation plan to aid recovery.
Choose a suitable bike
One of the best ways to prevent cycling injuries is to get a proper bike size. This includes adjusting the seat height, handlebar position and pedal position to suit your body dimensions such as the length of your hands and feet. Choosing the right bike helps reduce pressure on the joints and maintain proper body shape while riding bicycles.
Also, adjusting the bicycle seat is very important, especially when riding a bicycle for long distances. If the seat is low, you will feel pain in the front of the knee, but if the seat level is too high, you will feel pain in the back.
Make sure that the bike handlebar is comfortable for the wrist, and that you use gloves while riding the bike to provide protection and absorb pressure resulting from gripping the handlebar. Also, while driving for long periods of time, change your grip on the steering wheel to prevent pressure on the same area for the entire distance traveled.
Another way to prevent cycling injuries is to strengthen your body muscles. Strong trunk muscles help support the back and maintain proper form while cycling.
Improve cycling technique
Improving riding technique and how you sit on the bike may also help reduce injuries. You can take a cycling class or work with an instructor to develop good posture and prevent injury.
Warm up before driving
A good warm-up and stretching before cycling can help prepare your muscles and joints for riding a bike. Before the start of exercise, the body is in a state of relaxation and the muscles are in a state of contraction, while exercising such as cycling works to move the muscles, making them expand and contract. Therefore, exercising without starting the warm-up process may lead to serious muscle injuries. Examples of warm-up include stretching and walking exercises, starting at low speeds while driving, then gradually increasing your speed, and upon completion, do not forget to stretch the legs, back and arms.
Do several exercises at intervals
Incorporating different forms of exercise, such as lifting weights or swimming, may help prevent overuse injuries. She used to run and lift weights to improve general fitness and maintain muscle balance.
Use of safety equipment
Wear a suitable helmet , wear knee pads, and install visual aids such as reflectors, lamps, and bells. It is also recommended not to wear tight shoes, so as not to put pressure on the toes, which may cause pain and numbness.
The outer structure of the helmet must be rigid and rigid, and the lining must be firm. As for the chin strap, it must be attached to the helmet below the ears and at the back of the neck.
Don't overdo it
Stop riding the bicycle whenever you feel pain and check for those pains in the body so that the injury does not increase.
Treatment and recovery from cycling injuries
In the event of an injury it is important to seek medical attention. Treatment options for cycling injuries include physical therapy, rest, ice and medication. A physical therapist can help develop a personalized rehabilitation plan and advise on exercises to help speed recovery.
If you have sustained an injury while cycling, it is important to rest and ice the injured area to reduce inflammation.
Physical therapy can also help you recover from cycling injuries, and you can work with a physical therapist to develop a recovery plan and exercises to improve strength and flexibility.
Pain relievers can help reduce pain and inflammation, but see your doctor first.
Massage may help relieve muscle tension and improve circulation.
Take a break from cycling
In cases of severe injury it may be necessary to take a break from cycling for a period of time to allow the injury to fully heal. It is important not to put pressure on yourself and to stop whenever you feel pain.
Stretching and yoga
Incorporating stretching and yoga into your daily routine can help improve flexibility and prevent injury.
Wear appropriate equipment
Buying the right equipment such as shorts, gloves and shoes designed for cycling can help reduce the risk of injury.
Bicycling is a great way to keep fit, but injuries can occur if proper precautions are not taken. By knowing common cycling injuries, how to prevent them, and how to recover after an injury, you can enjoy a safe ride.
Choose the bike that suits you and learn how to ride it. Don't forget to warm up and cool down before and after your ride. Stop when you feel pain and consult your doctor to enjoy your ride and stay safe.