Whether you’re a seasoned cyclist or just starting out, you’re probably wondering, “How can you prevent injury while cycling?” In this article, we will explore common cycling injuries and valuable tips and strategies to keep you pedaling safely. By taking these preventive steps, you’ll be able to fully embrace the freedom and thrill of cycling while minimizing the potential setbacks and injuries.
Common Cycling Injuries
The cycling injuries one might sustain vary depending on various factors, such as age, skill level, and overall fitness level. Here are some of the most frequently encountered injuries:
Sprains and Strains
These injuries involve the stretching or tearing of ligaments (sprains) or muscles/tendons, including the Achilles tendon.
Fractures
Fractures refer to broken bones, which can result from falls, accidents, or bike-related activities. Common types include hand and wrist fractures, ankle fractures, and hip fractures.
Contusions or Bruises
Contusions, commonly known as bruises, are caused by blunt force trauma to the skin or underlying tissues. They often occur after falls, bike collisions, or being struck by an object.
Back and Neck Injuries
Back and neck injuries can take the form of herniated discs, strains, and even whiplash. These injuries can be the result of various causes, including poor posture, accidents, or falls, and can result in severe back and neck pain.
Head Injuries
Cycling-related head injuries range from mild concussions to more severe traumatic brain injuries (TBIs). They can occur in collisions or falls, requiring immediate medical attention.
Shoulder Injuries
Common cycling-related shoulder injuries include rotator cuff tears, dislocations, and separations.
Knee Injuries
Knee injuries often involve ligament tears, such as an anterior cruciate ligament (ACL) tear or meniscus tear.
Overuse Injuries
Overuse injuries develop gradually over time due to repetitive strain on specific body parts. In regards to cycling, overuse can result in knee pain, hip pain, and more.
How Can You Prevent Injury While Cycling?
Taking the proper time to prepare for cycling will help set you up for a safe and successful ride. Consider the following when you begin riding:
Wear a Helmet & Other Protective Gear
Always wear a properly fitting helmet to protect your head in case of a fall or collision. Make sure the helmet meets safety standards and is securely fastened at all times. Consider using additional protective gear, such as knee and elbow pads, wrist guards, and gloves for extra protection.
Maintain Your Bike
Regularly inspect your bicycle to ensure it is in good working condition. Check the brakes, tires, chains, and gears for any signs of damage or wear. Properly inflate the tires and ensure the seat height and handlebar position are adjusted correctly.
Follow Traffic Rules
Obey traffic laws and always ride in the same direction as traffic. Signal before you turn, use designated bike lanes when available, and be cautious at intersections. Stay alert and be aware of your surroundings at all times.
Dress Properly
Wearing the proper clothes can help reduce the chance of injury when cycling. Instead of loose, ill-fitting clothing, opt for tight, form-fitting cycle shorts and shirts that will not be caught in any moving gears and that still allow for a full range of motion and help prevent saddle sores. Additionally, wearing cleats will help secure your foothold on the bike pedals.
Buy the Right Bike
One of the best ways to avoid cycling injuries is to make sure you’re riding a bike that you feel comfortable and confident on. When visiting your local bike shop, make sure you don’t leave with an improper bike. Different bikes have different features and capabilities and come in different sizes. The right bike fit will help you feel more capable on the road.
Use Proper Technique
Learn and practice proper cycling techniques, such as maintaining a steady and controlled pace, keeping your knees bent properly, using appropriate hand signals, and maintaining a relaxed grip on the handlebars. Pay attention to cleat positioning when riding.
Gradually Increase Intensity
If you’re new to cycling or returning after a break, gradually increase your mileage and intensity to allow your body and cardiovascular health level to adapt before committing to a long ride. Pushing too hard, too quickly can increase the risk of overuse injuries. Practicing strength training outside of cycling can prepare your body for regularly intense physical activity.
Learn Bike Handling Skills
Develop good bike handling skills through training and practice. This includes cornering, braking, and maneuvering techniques to improve control and reduce the risk of accidents.
By following these guidelines and best practices, you can significantly reduce the risk of injuries while cycling and better enjoy a safe and pleasant biking experience!
With a Village Behind You
Accidents happen even to the most cautious cyclists. If you find yourself in need of immediate medical attention following a cycling injury or any injury at all, rely on the Village behind you. Our facilities and highly trained physicians are well-equipped to handle any injury, providing timely and specialized care to address your needs. Stay safe, ride responsibly, and enjoy the thrill of cycling with peace of mind that you can always get the care you deserve from a Village near you. Visit our website to learn more.