4 Tips for Pain Free Cycling

 

Things cyclists should know for pain free cycling 

We all want to protect our bodies so we can do what we love most for as long as we can, such as cycling or doing the sports we enjoy.Starting from following road safety guidelines, it is also equally important for cyclists to have a good understanding of potential injuries and how to prevent them for Pain Free Cycling. 

Cycling is a rapidly growing sport, and as cyclists increase, so does the number of injuries. It’s not (just) about the bike. Ride your bike long enough and you’re likely to get injured. Here are things cyclists should know for pain free cycling. 

This article and video below was jointly created with the Singapore Cycling Federation and Core Concepts Physiotherapy group.

Bike Fit and Cycling posture

Proper bike fit means having a position on the bike that stays comfortable for most of the time. A good bike fit can also help prevent overuse injuries that result from an improper position. The optimal position will vary from person to person, depending on factors like age, style of riding, and physical attributes like flexibility.

The first thing to focus on is staying as relaxed and stress-free as possible. Many cyclists will slowly tense up over the course of a ride, compromising efficiency, and demanding more than is necessary from their bodies. Letting go of that tension and relaxing into a natural position will help on the following:

1. Keep you comfortable
2. Increase efficiency
3. Improve bike handling
4. Easier breathing
5. Prevent injury

 

Check bike before riding

Daily maintenance

Before riding, give your bicycle a quick but thorough lookover. Check the brakes and tyre pressure. Properly inflated tyres are easier to ride on, prevent damage to the wheel rims when hitting bumps, and reduce the chance of punctures.

Weekly maintenance

If necessary, lubricate exposed moving parts of the bicycle with light oil, such as sewing machine oil. Do not get oil on the tyres or rims, and do not use penetrating spray oil on bearings. Oil the following areas: 

• Front and rear derailleur gears 
• Front and rear brake pivots 
• Brake and gear levers 
• and a small amount on each chain link

Cycling Attire

Helmet. This can be considered a clothing item, but more importantly, it’s a safety item, and the reason for getting it before other specialized items is practical: Sooner or later, most cyclists fall from their bikes, and a proper helmet will help prevent head injuries. So regardless of what form of cycling you prefer — road, mountain, gravel, competitive or even neighbourhood recreational — wear a helmet.

Shorts. For the most part, the close-fitting shorts are the preferred wear of road-bike and other riders who remain in the saddle for extended periods. The body-hugging material is spandex (the generic name, but also may be identified by brand names, such as Lycra), which is a synthetic fibre known for its elasticity The close fit eliminates excess fabric between you and the seat that can lead to friction burns and saddle sores and also leaves no fabric to flap and create wind resistance. The elasticity keeps the material from riding up during activity and provides support for that area of your body, which helps battle overall fatigue. 

Riders on off-road trails stand out of the saddle more often and so generally prefer the looser shorts, which offer more range of motion. But beyond those differences, the body-hugging shorts have come to be associated with road-bike culture and the baggies with mountain bike culture. But you can, of course, wear either type for any form of cycling.

Many cyclists, but particularly wearers of the close-fitting shorts, use a lubricant such as petroleum jelly on the parts of their nether region where there is any rub or friction between themselves and the chamois. 

Gloves. These are fingerless and have padding in the palms to cushion your hands and absorb jarring from road bumps. They also help protect your hands if you crash and extend them to break your fall. Shoes. Most of us started cycling in running shoes, which are fine for short rides (assuming you have flat pedals) but on longer rides, you may find your feet cramping or hurting from the repetitive flex of your feet. Cycling shoes have rigid soles that keep your feet from flexing as much, reducing the likelihood of cramping and pain, and optimizing the transfer of energy to the pedals.

Warm-up and Cooling Down

As with any exercise, it is important to warm up before cycling. Cycling gently for 10 minutes will warm your body up and prepare your muscles for more intense exercise for pain-free cycling. 

Increase your cycling speed and distance at a steady rate as you get fitter, remembering that you are exercising for good health and enjoyment. As a guide, a beginner with a moderate level of fitness should aim to cover five kilometres in 20 minutes.

Prevention of cycling injuries and Pain-Free Cycling

Lower back pain

The back is a weak link for many riders. Cyclists usually develop strong leg muscles, but don’t always have the torso strength to support and resist the force from the legs. This can make your back work too hard and spasm, causing rapid fatigue.

To reduce the incidence of lower back pain, activity pacing, as well as light resistance training, will help to strengthen up the back muscles, reducing the likelihood of injury. This will improve riding efficiency in both a standing or sitting position and will help to reduce pains caused by riding. 

Numb Toes

Numbness or ‘burning feet’” is most commonly caused by too much compression at the front of the shoes. Some potential structures that can be affected include the muscles, nerves or joints. This is usually due to tight shoes, road vibration or too much uphill pedalling (continuous pressure)

To prevent or reduce numb toes:

• Adjust your shoes or the straps or cleats on your cycling shoe.
• Make sure your feet are straight when you clip into the pedals (if you use cleats).
• Remove any irregular seams, straps or buckles from your shoe that may be pressing against your foot.

Hand injuries

The earliest sign of a hand injury is tingling or numbness in the palm or fingers. To prevent or reduce hand injuries:

• Observe how you are gripping the handlebars. The grip should be firm yet relaxed.
• Change hand positions frequently.
• Remember to keep your wrist straight.
• Try padded gloves or handlebar tape to reduce the vibration.

Shoulder pain

Injury to the shoulder usually occurs during longer rides. It is mainly caused by placing too much weight on the hands and riding with straight elbows.

To prevent or remedy shoulder pain, keep the elbows slightly flexed to stop ‘road shock’ transferring to the arms and upper body.

Knee injuries

Knee injuries are generally due to overuse, and occur when a cyclist is riding too much or too fast. To prevent or remedy knee injuries:

• Slowly build up your strength through training to minimise strain on the knees, and reduce the amount of hard training or hill work.
• Pedalling in high gear for a long time will stress your knee joints. Switch to lower gears whenever you can.
• If your saddle is too high or too low, stress is placed on the knees. Adjust your saddle’s height so you have almost straightened your knee with the ball of your foot over the pedal axle at its lowest position. Seek the advice of a professional bike fitter to determine the appropriate height for your saddle.

Disclaimer: Core Concepts physiotherapy bike fits for existing clients to manage injuries, we do not bike fit for performance.