Share
What we’ll cover
  1. Common cycling injuries include:
  2. Top tips to prevent cycling injuries:

Top tips to avoid cycling injuries

The Tour de France is back!  If you’re anything like myself, the ability of these professional cyclists leaves me in total awe.  As a cyclist, I can barely get up the “mountains” of the Dandenongs, yet these professional cyclists are doing climbs ten fold over 23 days.  If it’s left you feeling inspired to get out on the bike, be sure to follow our top tips to avoid cycling injuries.

Cycling is a great exercise for cardiovascular fitness and lower limb strength.  Whether it be the exercise bike, spin classes, on local bike paths or on road bikes, the repetitive nature of cycling poses a range of injury risks for both the upper body and knee body.

Top tips to avoid cycling injuries

Common cycling injuries include:

Back pain:

Cycling places the low back in a flexed and forward position over the handlebars.  Back pain can commonly occur if there is insufficiently back flexibility or core strength.  Pain may be localised to the low back but may also radiate into the buttock or into the leg.  A poorly fitting bike can commonly cause excessive stress on the lower back.  For example, a high bike seat or handle bars that are too place increased strain through the structures around the low back

Neck and upper back pain:

Handle bar position can play a large roll on the amount of stress through the neck and upper back.  Whilst racing handle bars encourage an aerodynamic position, inadequate core strength and flexibility can result in a dull ache or pain in the upper back due to the slumped position.

Knee pain:

Knee pain is one of the most common injuries associated with cycling.  Anterior knee pain and pain around the knee cap are the most common symptoms of cycling related knee pain.  Pain can be caused by irritation of the knee cap (patellofemoral knee pain) or from tightness from the iliotibial band.  Seat position and pedal position are common factors that influence knee pain.

Top tips to prevent cycling injuries:

  • Get a bike set up.
  • Check your posture.  Where possible, move in and out of the aerodynamic position.
  • Get a stronger core.  Being in an aerodynamic position or “slumped” position on the bike relies heavily on having good core strength.  Clinical pilates can be a great way to maintain the aerodynamic position.
  • Use all your leg muscles.  Cycling technique and correct form plays an important role in preventing injury.  Cycling should engage both the quadricp, hamstrings and gluteal muscles.  When cycling ensure that you pull up and upstroke as well as pushing down.
  • See a physiotherapist. As cycling is repetitive, any niggles can quickly increase in severity.  Alternately, compensatory strategies may actually increase further stress and strain on other parts of the body.

If you’re experiencing cycling related pain, book online or call us on 9571 6888 today!


Follow us
on instagram

Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

Enter your email below to subscribe to our newsletter to stay up to date with clinic news and the latest tips and advice from our team of physiotherapists.