How to Avoid Common Bike Injuries

Whether you are interested in road cycling, mountain biking, or just commuting to work, cycling injuries can happen to anyone.  In this article we will discuss three common bike injuries.

Achilles Tendonopathy: Achilles tendonopathy is an overuse injury caused by a breakdown of the tendon.   If you have tight calf muscles, spending several minutes performing heel raises before beginning your ride will reduces the risk of injury.

Achilles tendonopathy can also be caused by poor bike fit. Having the bike seat too high keeps the positions of your foot and toes pointed down, causing constant contraction of the calf muscles.   When the foot and toes point up during the bottom portion of the pedal stroke, the tension on the Achilles is released and this allows the tendon to have needed periods of rest.

Saddle Sores: A saddle sore is a skin disorder caused by long hours on a bike seat;  which is caused by the friction of your sit bones against the seat.  Having your bike seat too high can also causes this condition.  Lowering your bike seat can lessen the side-to-side motion of the pelvis, which can cause excessive friction against the seat. If you are still having problems, perhaps a different style of bike seat might provide relief.  Also, make sure your bike shorts are providing enough cushion/protection between you and the seat.

Lower Back Pain: Biking for long periods of time in a “riding” position is a major cause of lower back pain. Excessive flexion in the lumbar region of the spine can lead to nerve entrapment and sciatica.

Biking often overlooks core muscles, and having weak muscles can lead to low back pain by forcing supporting muscles to compensate for weaker muscles. Back pain can also be caused by a leg length discrepancy or misalignment of the spine. For more information on how to strengthen your core, please contact our physiotherapists.

Riding a bike that is too big for your frame, can also cause lower back pain; so take the time to have your bike fitted to your body: finding the correct body position on a bike will help avoid future biking injuries.