Cycling Injuries

Do you have:

• Neck or low back pain when riding
• Wrist pain
• Muscle fatigue

Why do Cycling Injuries happen?

A single pedal cycle involves a power phase from 12 o’clock to 6 o’clock and a recovery phase from 6 o’clock to 12 o’clock. The power phase delivers most of the force that generates forward momentum. This force is produced via the leg extensor muscles: quadriceps, glut max, hamstring (working at the hip) and calves (working at the ankle). The recovery phase also contributes to overall power delivered in one cycle by the upward pull of the attached shoes via the flexor muscles: hip flexors, hamstrings (working at the knee) and the calves (working at the knee).

At 12 o’clock, the knee is flexed to 110 degrees and then extends 75 degrees through the power phase to 35 degrees flexion at the beginning of the recovery phase. During the power phase the knee naturally drifts slightly inwards. The foot pronates (rolls inwards) during the power phase, imparting an internally rotating force to the knee, increasing the stress to the inner side of the knee. The opposite happens during the recovery phase in preparation for another power push. At the bottom of the power phase the foot should be parallel to the ground. The low and mid back have to tolerate prolonged bending forwards and the upper spine prolonged extension.

When pedaling, the largest force produced acts through the knee up to 5,000 times an hour, so it is no wonder that the slightest incorrect distribution in load can result in a serious knee injury, including patellofemoral pain, chondromalacia (damage to articular cartilage under the kneecap), iliotibial band syndrome, inflammation of the kneecap, quadricep strains, and hamstring injuries.

Neck pain usually relates to the prolonged time that cyclists spend in an extended position. Neck extension with shoulders in a depressed (downwards) position increases neural tension, which can be exacerbated if your handlebars are set too low or you fail to keep your elbows slightly bent. Excessive or prolonged stretching of the nerves can result in pain, numbness or tingling in the nerve distribution down the neck and arms. To prevent the build-up of tension, you should learn to do regular forwards and sideways neck mobility and shoulder shrugs while on the bike, as well as sitting upright from time to time. You also need adequate mobility through your thoracic (mid) spine, first rib mobility and flexibility in all the upper back and neck muscles.

Lower back injuries are very similar in principle to neck pain in cycling, except that the aggravating position is prolonged flexion (forward bending). Muscle fatigue, chronic tension to vertebral ligaments and prolonged compression to intervertebral discs can all be responsible for ongoing backache. It is imperative that you have good flexibility through your low back, hips, gluteals and hamstrings.

Your pelvic position during riding is also significant. Sitting in a backwards tilted position increases low-back flexion. This can be corrected through a combination of bike set-up, proper cycling technique, chiropractic adjustments, Active Release Technique and specific cycling exercises.

As with all postural problems, whether on a bike or not, core stability function is crucial. Regular abdominal and back exercises focusing on muscle endurance should be an integral part of treatment and prevention.  Good hip flexibility is imperative in order to relieve pressure on your knee and lower spine. The hip during cycling always remains in a relatively flexed position, so chronic tightness through your TFL/ITB, iliopsoas (hip flexors) and adductors (inner thigh muscles) is very common. There is a high incidence of hip and groin pain, but much of this is related to the low back and pelvis.

Many of us live in Colorado for a reason and that reason is that we are outdoorsy people.  There are too many trails and roads out there waiting to be explored.  So if you are suffering from any of these common complaints, please contact us at 720-974-0392 to set up your evaluation and let us get you back on the road.