Get On Your Bike, Then!

KIM’S KORNER

Cycling is ideal for those just starting on an exercise programme and also those suffering from joint or back pain. It’s a low impact activity; it’s easier on the joints and it uses all the major muscle groups. Other benefits:

• Combines strength and aerobics

• Easy to adjust the intensity

• If you like to be outdoors but do not like running or jogging, cycling is ideal.

• It can be fun and uplifting and can be done at any time that suits your schedule

• It can be practical; incorporate cycling into your daily routine and leave the car at home.

Although cycling is low impact and relatively safe, that’s not to say accidents don’t happen. People sometimes fall off their bikes or have collisions with other bikes and cars. Also, like most sports, cycling comes with its own risks and common injuries. Some are unavoidable but there are steps you can take to protect yourself and prevent certain problems:

Achilles Tendonitis: This is an overuse injury that causes inflammation. Pain is felt between the heel and lower leg.

Solution: Make sure the saddle is not too high, forcing you to cycle with your toes pointing down. Use ice and avoid strenuous exercise until inflammation subsides.

Foot Problems: It will come as no surprise that foot pain is also a common complaint. It’s the work of the foot that propels the bike forward, so wearing appropriate footwear and ensuring correct foot placement are of the upmost importance.

Burning can often be felt and is caused by pressure on the nerves that pass through the ball of the foot. Plantar fasciitis is also another painful problem that is more common in runners but can also plague cyclists.

Solution: Keep the weight and pressure evenly distributed throughout the foot. Ensure that the calf muscles are stretched regularly and, if you experience pain under your foot, rolling your foot over a golf ball and using ice can help to relieve symptoms

Knee Problems: Knee pain can be caused by overuse or the position of the feet on the cleats.

Solution: Check that your seat is not too high or too low and your feet are positioned correctly in the cleats. Make sure you stretch your quads, hamstrings and IT band. Using a foam roller can help loosen a tight IT band.

Saddle Sores: Excessive sweating and the friction between the saddle and your skin can lead to rashes and sores.

Solution: Make sure the seat is at the right height and wear cycling shorts. Using cream on the skin can also help to reduce friction. Prevention is always better than cure.

Neck Pain: Cycling posture means that the head is not positioned vertically over the spine, which increases its weight. The extra weight stresses the neck muscles, causing them to overwork and fatigue.

Solution: Where possible, choose a bike that has a shorter distance between the seat and the handlebars and do not position them too low. Keep your grip on the handlebars light, and shoulders relaxed.

Back Problems: Cycling posture means that the body is positioned forward, and care must be taken not to overbend.

Solution: Spend time in extension and, when sitting, ensure that you do not slouch.  Exercise to strengthen your core muscles.

Wrist and hand problems: About 40% of body weight is transferred to arms and hands.  Overstretched arms and low handlebars can lead to more weight on the wrists.

Solution: Raise the handlebars and shorten the distance between them and seat.

Whether you decide to take to the roads or use a static bicycle, cycling is an excellent low impact exercise that can increase strength and cardiac fitness.

Kim Jackson is a UK-trained physiotherapist with over 20 years’ experience. She specializes in musculoskeletal pain and dysfunction, including back pain and sciatica, stroke and other neuro conditions plus sports physiotherapy, having worked with local, regional and international athletes and teams treating injuries and analyzing biomechanics to improve function and performance.  She is registered with the Allied Health Council and is a member of PASL.  She currently works at Bayside Therapy Services in Rodney Bay, www.baysidetherapyservices.com