Pedal Pain-Free: How to Prevent Common Cycling Injuries

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prevent common cycling injuries including numbness in hands, knee and back problems
Cycling is a great form of exercise, but it can also put stress on your body if you're not careful. Whether you're a seasoned pro, a long distance cyclist, or just starting out, it's important to take steps to prevent common cycling injuries. In this post, we'll discuss some of the most common injuries that cyclists face, and offer tips on how to avoid them.

Knee Pain

Knee pain is one of the most common injuries among cyclists, often caused by overuse or improper bike fit. To prevent knee pain, make sure your bike is properly adjusted to fit your body, and consider investing in clipless pedals and shoes to help distribute the load across your whole foot. Additionally, make sure to ease into longer rides gradually, and take breaks to stretch your legs and rest your knees. I can always tell when I have been overtraining because my knees scream out at me a little more than usual. When that happens, I take a day off and things go back to normal pretty quickly.

Lower Back Pain

Sitting in a hunched position for long periods of time can put strain on your lower back, causing pain and discomfort. To prevent lower back pain, make sure your bike is adjusted to fit your body, and consider adding core-strengthening exercises to your workout routine. Additionally, make sure to sit up straight while cycling, and take frequent breaks to stretch your back and hips.

Neck Pain

Neck pain is a common issue among cyclists, particularly those who ride in an aggressive, aerodynamic position. To prevent neck pain, make sure your bike is properly adjusted to fit your body, and consider adding neck-strengthening exercises to your workout routine. Additionally, make sure to sit up straight while cycling, and take breaks to stretch your neck and shoulders.

I used to deal with neck pain on my really long days. I think a lot of my problems came from the fact that I have a visor on my helmet and as I ride the wind resistance it offers for the mile after mile riding I do creates a slight resistance in my neck and results in an eventual pain. I learned to battle it by taking a couple of aspirin or Tylenol about an hour into my long rides and then every 4 hours after in order to relax my neck muscles from this resistance that I can't even feel going on. It works too.

Hand Numbness

Long rides can cause numbness and tingling in the hands and fingers, which can be uncomfortable and even dangerous. To prevent hand numbness, make sure your bike is properly adjusted to fit your body, and consider investing in padded gloves or handlebar tape. Additionally, make sure to switch hand positions frequently while cycling, and take breaks to stretch your fingers and wrists. I cannot stress enough to the casual or beginning cyclist that you need to purchase a comfortable pair of padded gloves. It will help more than you will know. Here are some good bicycle gloves you can buy from Amazon. You can find some nice ones at your local bike shop too.

By following these tips, you can help prevent common cycling injuries and stay pain-free on the road. Remember to listen to your body and take breaks as needed, and always consult with a doctor or physical therapist if you experience persistent pain or discomfort.

If you do purchase these gloves, the nonprofit that I volunteer for in Lubbock, Texas will get a small commission. We run a dessert truck that is 100% staffed by young people with developmental disabilities. It really helps us stay in business as we always work at a deficit.

I hope you liked this post enough to check out more of my blog. Here is my next blog post:  How to Change a Flat Tire on Your Bicycle: A Detailed Guide for Cyclists

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