With this increase in cycling activity, we as Sports Massage Therapists see an increase of cycling related pain and injuries in our clinic, many of which could be avoided with a little know how.
Common injuries include:-
Ulna Neuropathy: This is a compression of the Ulna nerve caused by prolonged pressure on the handlebars resulting in numbness of the outside of the hand.
Piriformis Syndrome: This is generally due to overuse or strain caused by sub-optimal biomechanics and/or cycling position. The Piriformis muscle (deep in the buttock area) can get to a state where it starts to compress on the Sciatic nerve, causing numbness and/or pain into the hip and down the leg.
Knee Pain: Knee issues are very common in cyclists. Knee problems can range from Ligament damage and Meniscus tears to Bursitis and Tendinopathy. But the most common issue seen in cyclists time and time again in clinic is Patellofemoral Pain Syndrome (PFS). This is where the under surface of the patella (knee cap) becomes inflamed. This is frequently due to overloading as a result of muscle imbalance and poor alignment and other biomechanical problems. It is important to address the underlying issues as PFS can be a precursor of Osteoarthritis.
Achilles Tendinopathy: This is a chronic overuse of the tendon that joins the calf muscles to the heel bone (Calcaneum).
Neck Pain: The hyperextended position of the neck (Cervical Spine) whilst on the bike puts cyclists at an increased risk of neck pain and postural problems. The deep flexors of the neck become weakened, which puts extra pressure and strain on other neck muscles which are overworking to compensate, such as the Upper Trapezius. This position is then regularly carried through to every day life, as our sedentary lifestyle reinforces the dysfunction and can lead to nerve entrapment in the neck and pain into the shoulders and into the arms.
Low back pain: This is frequently due to overtightness in the hip flexors causing pelvic dysfunction and also the position of the spine whilst cycling.
Considering the repetitive nature of the pedalling action, up to 5,000 evolutions an hour, it's no surprise that even a minor biomechanical issue can quickly escalate into a clinical injury.
How to minimise your risk:-
- Bike set up is key! Whether you are a beginner or an experienced cyclist, professional bike fitting services should be utilised to ensure that your cycling position is optimal for comfort, efficiency and avoidance of overuse injuries.
- Do not overtrain. As always with exercise, build up gradually and know your limits. Vary your training wherever possible and try to incorporate rest days between training sessions to allow your muscles to recover ... a fatigued muscle will not function efficiently and inefficient training can lead to injury.
- Biomechanical assessment. Old injuries, postural habits and occupational positioning to name but a few, can have a detrimental and cumulative effect on the biomechanics of the body, leading to dysfunction and ultimately pain and injury. Book in with a therapist at Upminster Sports Massage to have the major parts of your body assessed for biomechanical dysfunction, and then learn how to correct it!
- Stretching and mobilisation. Gently stretching your muscles on a daily basis can improve their condition, and mobilising your spine regularly can do wonders for your spinal health.
- Sports Massage. Regular sports massage can help maintain balance within the soft tissues of the body thus aiding injury prevention and improving performance (both in sport and in every day life).
Every sport carries its own risk of injury and provided some of the steps above are taken to minimise your injury risk, cycling can be a good fun way to exercise, and on top of that you get to experience all the lovely Essex countryside and some of its pubs!