Bicycling is a fun, low impact way to move around town that improves cardiovascular fitness. More people than ever are choosing to bike for exercise or transportation. Even though the activity is low on impact, injuries can occur and are usually either traumatic or the result of overuse.
Acute Biking Injuries
These types of injuries are the result of a fall or accident. While not all acute injuries can be prevented, there are things you can do to make your bike journey safer.
Purchase a helmet that fits you properly. Replace your helmet if you’ve been in an accident or if it has been dropped, regardless of whether you’ve noticed damage to the protective gear.
Light it Up
Be sure you have front and rear lights on your bike and that they are in working order.
Wear bright-colored clothing during cycling sessions, especially when biking at dawn or dusk.
Maintain Your Ride
Be sure you have good tires and working parts. Properly inflated tires will prevent them from blowing out and going down hard. Ensure your brakes are in working order and replace them when worn.
Overuse Biking Injuries
Overuse injuries will arise over a more extended period. They can occur due to several issues, many of which are easily preventable. You can also take steps to reduce the possibility of further injury.
Proper Bike Fit
Make sure your ride is fitted for you! Overuse injuries can take place if the bike frame is too small, the seat is too high or low, or if you’re reaching too far for the handlebars. Check out REI’s handy video to review the basics of bike fitting.
Stretch and Strengthen
Biking requires a balance of strength and flexibility. Take the time to stretch your hip flexors, quads, and hamstrings before and after a ride. You’ll also need good core control for cycling, so don’t forget about your core strengthening exercises!
Wearing padded cycling shorts and padded gloves can prevent pressure-related injuries during longer rides.
If you have any nagging cycling injuries, come and see us at SetPT so we can get you back on the road or trail!