The Most Common Cycling Injuries and How to Avoid Them!

This month, we're discussing the most common cycling injuries you may come across while on your bike, including Cyclist's Knee, back pain and Tendonitis... Read below to find out more!

We’ve just stepped (or cycled, as the case may be) into the month of May, which marks the beginning of the 2019 Tour De Yorkshire international cycle race!

Although Neo G has a worldwide customer base, our headquarters are located in the beautiful North Yorkshire town of Harrogate - coincidentally one of the locations on the Tour De Yorkshire race route - and, with British Springtime in full swing, it’s a perfect time to get out on your bike, whether it’s mountain biking, cycling to work… or even doing a gym spinning class!

For that reason, in this post, we’re discussing the most common cycling injuries, what causes them and how to avoid them, so you can make the most of the time spent on your bike.

Cyclist's Knee

Knee pain is one of the most common cycling injuries, suffered by cyclists of all types and abilities. Although there are many types of knee pain, with a variety of causes, one of the most common types is Patellofemoral Pain Syndrome, known as Cyclist or Runner’s Knee. It is felt at the front of the knee, as well as around and behind the kneecap. This type of pain is caused by factors which change the way your leg ‘lines up’ and moves during certain activities, such as cycling. (1)

One trick to avoiding Patellofemoral Pain Syndrome lies within the positioning of the cleats which fasten a cyclist’s feet to the pedals. If the cleats are positioned incorrectly, the alignment of the knee during pedal strokes could also be incorrect, potentially causing Patellofemoral pain. To ensure your cleats are positioned correctly, check out a guide such as this one by britishcycling.org. Using a support, such as Neo G's Patella Band, can also help to support the Patella, as the silicone will help to cushion any vibrations to the knee, helping to reduce pain.

Lower Back Pain

Lower back pain is also a common complaint amongst cyclists. Cycling often requires the rider to spend an extended period of time in the same position and pedal strokes also require the body to remain in a flexed position. This combination can cause pain in the lower back, with longer, more intense rides inevitably increasing the possibility of experiencing lower back pain.

To best avoid this type of pain, try using Kinesiology Tape, such as Neo G's NeoTape on the affected area, as this helps with muscle pain and swelling, while remaining lightweight, breathable and hypoallergenic! As an additional measure, try adjusting the position of your bike seat and adjust the frame if possible, to ensure you have a straight back while cycling. Prior to cycling, it is a good idea to properly warm up with light stretching, and after a ride, help muscles to recover with Hot or Cold Therapy and rest depending on the swelling or muscle soreness. (3)

Achilles Tendonitis

The Achilles Tendon is the band of tissue that connects the calf muscles to the heel bone. Tendonitis, such as Achilles Tendonitis, is often caused by sudden, sharp movements or repetitive exercise, such as cycling, which causes inflammation to the tendon.

One way you can avoid Achilles Tendonitis is to ensure the seat of your bike isn’t too high, as this will require a stretched position in order to push the pedals, and therefore a continuous contraction of the calf muscles. (3)

You can also try out Neo G's Plantar Fasciitis Everyday Support, as although it is great for tackling Plantar Fasciitis, it provides cushioning for the heel and targeted compression for the ankle, ultimately working to combat Achilles Tendonitis.

More generally, warming up before exercising and stretching afterwards, wearing suitable shoes during exercise, taking regular breaks from repetitive exercises and avoiding over-exercising tired muscles are some of the ways to avoid Tendonitis. (4)

There are, of course, more types of injuries you may experience from cycling, however the ones mentioned above are three of the most common. Being aware of possible injuries and ways to avoid them can go a long way in ensuring you get the most out of your rides.

Happy Cycling!

Want to know more? Read below for an introduction to some of our products that could help you achieve your goals!

Our VCS range offers varying levels of support from mild to moderate to firm to provide optimum protection and stability. As a one size solution, these supports are fully adjustable to allow for a custom fit. In addition to this, the heat therapeutic neoprene helps to warm muscles and joints during exercise and rehabilitation, making the VCS range perfect for supporting instability during weights and gym training, as well as helping strains, sprains and weak, arthritic joints.

For support in everyday activities, the Airflow and Airflow+ ranges offer lightweight, slimline supports that protect and reduce the impact on joints and muscles. Perfect for taking a walk, playing sport or support with day to day strain.

If its rest and recovery you need, our hot and cold therapy range offers just that. While heat therapy helps to target muscle and joint pain by relaxing muscles and improving blood flow, cold therapy works to tackle muscle swelling, soothing aches and pains.

Read more in our full Hot & Cold Therapy post.