Common Cycling Injuries: What Happens and How to Stop Them
If you love riding a bike, you’ve probably felt a sore knee or a bruised hip after a long ride. Those aches aren’t random – they’re usually the result of specific problems that many cyclists face. Knowing the typical injuries lets you catch them early and keep your rides pain‑free.
Top Injuries You’ll See on the Road
Knee Pain: The most common complaint comes from the knee joint. It often stems from a bad saddle height, too much resistance, or an abrupt change in cadence. When your knee hurts during pedaling, you’re likely over‑loading the patellofemoral area.
Handlebar Numbness: Riding with too much weight on the handlebars can compress the nerves in your wrists and forearms. This gives a tingling or numb feeling that worsens after several miles.
Saddle Soreness: A poorly fitted saddle creates pressure points on the sit bones, leading to bruising or skin irritation. The pain usually shows up after a few rides in a row.
Foot and Pedal Injuries: Slipping off the pedal, especially with clipless systems, can cause twisted ankles or bruised metatarsals. Even simple toe‑striking on the ground can lead to bruises.
Simple Steps to Prevent Pain
Start by checking your bike fit. The saddle should sit level and be positioned so that when you pedal, a slight bend remains in the knee at the bottom of the stroke. If you’re unsure, a quick visit to a local bike shop can save weeks of discomfort.
Adjust your handlebar height until you can ride with a relaxed grip and shoulders down. Lightening your weight on the bars reduces wrist strain and improves airflow.
Invest in padded cycling shorts or a quality saddle cover if you spend long hours in the saddle. The extra cushioning spreads pressure and keeps skin from chafing.
Use shoes with stiff soles for efficient power transfer, but make sure they’re not too tight around the ankle. Loose straps on clipless pedals allow your foot to release naturally during a fall, lowering injury risk.
Stretch before and after rides. Focus on quads, hamstrings, calves, and lower back. A five‑minute routine helps muscles stay flexible and reduces overuse soreness.
If pain appears, don’t push through it. Rest the affected area for a day or two, apply ice to reduce swelling, and consider an over‑the‑counter anti‑inflammatory if needed. Persistent issues deserve a professional check – a physio can pinpoint muscle imbalances and suggest targeted exercises.
Remember, small tweaks in bike setup and riding habits make a big difference. By spotting the common injuries early and taking these easy steps, you’ll stay on the road longer and enjoy every mile more.
How to prevent and treat common cycling injuries
May, 9 2023