Bicycling is a wonderful form of exercise and sport, it’s the common riding, which is popular in all ages, but, as with any activity, carries a risk of injury.
Do you know what are some common cycling injuries and how to prevent them?
This week, we’re going to review the cause and way we can prevent of cycling related injuries.
Knee pain is one of the most common areas of complaint from cyclists. As a cyclist, there are several common knee injuries that you can probably rule out.
Your knee is the largest joint in your body and one of the most complex.
It is made up of the lower end of the femur (thighbone), the upper end of the tibia (shinbone), and the patella (kneecap).
One of the most common cyclist knee complaints is pain in the kneecap.
Many things may contribute to the development of patellofemoral pain syndrome.
Problems with the alignment of the kneecap and overuse from vigorous athletics or training are often significant factors.
The most common symptom of patellofemoral pain syndrome is a dull, aching pain in the front of the knee.
This pain—which usually begins gradually and is frequently activity-related—may be present in one or both knees. Other common symptoms include:
Pain during exercise and activities that repeatedly bend the knee when do cycling exercise skill
Pain after riding for a long period of time with your knees bent
Pain related to a change in activity level or intensity, playing surface, or equipment
Treatment: In many cases, knee pain will improve with simple home treatment.Here are some way suggest by AAOS (American Family Physician)There are additional steps that you can take to prevent recurrence of knee pain. They include:
- Wearing cycling appropriate shoes
- Warming up thoroughly before biking out
- Incorporating stretching and flexibility exercises for the quadriceps and hamstrings into your warm-up routine, and stretching after physical activity
- Increasing training gradually
- Reducing any activity that has hurt your knees in the past
- Maintaining a healthy body weight to avoid overstressing your knees
2.Lower Back Pain
You lower your back when you cycling out like this for hours, right?
So, The minute you start reaching forward, you’re stretching some of those muscles more than standing comfortable, and potentially holding that stretch for hours at a time.”
Back pain varies greatly from one person to the next. It can range from mild to severe and can be short-lived or long-lasting.
Preventing all back pain may not be possible. We cannot avoid the normal wear and tear on our spines that go along with aging. However, there are some things we can do after cycling to lower the risk of getting lower back pain.
For me, I choose yoga exercise to relax along with the music. Try like Downward-Facing Dog and Extended Triangle Pose, which strengthen and stretch your back. Plus, yoga also good for lower neck pain or even the whole body sore.
Here is some photo from Yoga Journal: You can try them out to release your lower back pain.
Yoga not only can help your relax your lower back pain, but also can keep the peace of your breath which is a benefit for your cycling. Here are 38 Ways Yoga Improves Health, enhance your cycling experience and skill.
3. Hip pain
We usually say that hip pain, from the medical aspect, it detail to hip bursitis.
This can occur when running, stair climbing, bicycling, or standing for long periods of time.
According to AAOS( American Family Physician” ), Bursitis is inflammation of the bursa. There are two major bursas in the hip that typically become irritated and inflamed.
One bursa covers the bony point of the hipbone called the greater trochanter. Inflammation of this bursa is called trochanteric bursitis.
Another bursa — the iliopsoas bursa — is located on the inside (groin side) of the hip.
When this bursa becomes inflamed, the condition is also sometimes referred to as hip bursitis, but the pain is located in the groin area. This condition is not as common as trochanteric bursitis, but is treated in a similar manner.
To put it simply, the main symptom of pain happens at the point of the hip. The pain usually extends outside of the thigh area.
In the early stages, the pain is usually described as sharp and intense.
Later pain may become more of an ache and spread across a large of the hip.
To avoid the hip pain problem, we can do like this:
1) Activity modification
2) Physical therapy
3) Steroid injection
4) Assistive devices Use some device like hip abduction brace from Orthomen.
It fit to hip posterior, hip revision or after surgery. It’s ease of adjustment, could maintain proper hit position and adjustability in multiple body planes.
4. Saddle Sores
Saddle sores are fairly easy to treat on an occasional basis before you get the serious hit pain, you still need to pay attention to saddle sores.
If your saddle not comfortable, it can be easy to ask your nearest bike store for new saddle recombination.
Before we do so, here are some “KPI” for you to choose your next bicycle saddle:
Cover material, Shell, Grooves or cut-outs, Padding , Rails and your comfortable price.
Bicycling magazine also offers the ways that prevent saddle sores problems.
Why suffer if you don’t have to? The best way to deal with saddle sores is to prevent them from occurring in the first place. Think two keywords: clean and dry.
Similar to low back pain, Neck pain from cycling is probably one of the most common overuse injuries that stems from poor posture and weak muscles.
Neck pain may result from abnormalities in the soft tissues—the muscles, ligaments, and nerves—as well as in bones and disks of the spine.
The most common causes of neck pain are soft-tissue abnormalities due to injury (a sprain) or prolonged wear and tear.
In rare instances, infection or tumors may cause neck pain. In some people, neck problems may be the source of pain in the upper back, shoulders, or arms.
How to prevent it?
Besides seeking medical treatment from a doctor, I love to have basic Self-Massage Moves for Back and Neck Pain which suggestion from Youbeauty .
1) Soothe: Back of the neck pain
2) Soothe: Upper back pain
3) Soothe: Side of the neck pain
4) Soothe: Shoulder pain
5) Soothe: Low back pain
6. Foot Numbness
I check out what does foot numbness mean from Google . Here is what I saw from Google page:
So, do you know what causes numbness in your foot? Healthline offers the detail message that If you experience damage, a blockage, infection, or compression of a nerve that travels to the foot, you may experience numbness in your foot.
That’s why most cyclist love to purchase a different kind of fit shoes, besides it would possible fashionable to match their biking outfit, importantly, to give your foot the most comfortable for cycling in long distance.
7. Muscle Fatigue
While exercising, your muscles feel weak, painful and tired.
This is muscle fatigue, and it can be caused by a variety of physical, environmental, biochemical and nutritional factors.
Muscle Fatigue occurs when the muscle experiences a reduction in its ability to produce force and accomplish the desired movement.
If you get too tired as a result of long rides, lactic acid builds up in them and then they start to hurt.
Consume protein after your strenuous workout.
Rest in the 24 hours following muscle exertion.
Apply heat to the tired muscles.
Massage if it’s possible.
You go out for biking, ready to take a hard left at the bottom of a hill with the wind whipping in your face.
Everything felt great and awesome, but what if you suddenly fall off your bike, and get the eyes injury in the mountain forest area?
Each year, participating in sports causes tens of thousands of eye injuries. Most of these occur in kids, and about 90% of them can be avoided.
Basketball and baseball cause the most eye injuries, followed by water sports and cycling.
Eye protection is one of prevention of bicycle injuries by American Family Physician.
For the eyes protection after you get little bleeding of eyes, or get a scratch on the eyelid.
In this situation, you need the eyes pad to cover the injury eyes temporary if you have bicycle first aid kit before you will go to see the doctor.
If you do not have that particle eye pad, you still can put several pieces of sterile non-woven sponges together, which depended on your hurting eyes situation.
If you love cycling and have regular training with your friend in the weekend, more or less you experience sore eyes after biking. This is another problem of eyes injury.
Sore eyes are not something that appears the bleeding eyes injury you can see directly, but we still need to pay attention to those uncomfortable pain in the daily life.
See the doctor immediately if:
– there’s deep pain
– there’s any decrease in the sharpness of your vision
– there’s double vision
– there’s bleeding from the eye
– you see any change in the appearance of the colored part of the eye:
change in shape of the pupil
different size pupil compared to another eye
the pink color in the fluid
a dark object floating in the front of the eye
9.Cycling first aid
There is a number of cycling first aids, such as most commonly is cuts and scrapes first aid, dislocation first aid, foreign object in the skin, heart attack first aid, insect bits &sting first aid, nosebleeds first aid and severe bleeding first aid.
If you prepared yourself a bicycle first aid kit before go out for biking, most of that first aid you will handle it much more peaceful by yourself or can help other people who need the outdoor first aid easier.
Cute little kit collects basic first aid components and for rest space of bag still can keep your small stuff, like phone, keychain, credits card.
Or even go out for short distance road trip, bring a piece of chocolate would be a good idea too.
My friend teased me: hey, Joan, why not have a bottle of wine or well-pack sandwich in your SJ WORKS bicycle first aid kit, ha-ha , yes, it’s definably possible if you like doing so.
Our goal: safe and enjoy life, isn’t it? Just like my SJ WORKS goal: continues to grow and continues to discovery for a better life.
You see, SJ WORKS Bicycle first aid kit is easy to put up to your lovely bike. Easy first aid to gain more cycling fun outdoor.
9 of the Most Common Cycling Injuries and How to Prevent Them?
Lower Back Pain
Cycling first aid
Cycling should be fun and safe, understand those most comment cycling injury and ways to prevent them help us prepare our safety mindset for even better happier life.
Question: what is YOUR most common cycling injuries and how you prevent?