Cycling is a very beneficial and convenient sport. It is widely used as a mode of transport and as a means to exercise, especially if you suffer from shoulder pain, hip or knee arthritis. Unfortunately, injuries are common but in many cases, preventable. Outlined below are some tips to help prevent cycling injuries and improve your performance.
- Don’t neglect your upper body strength and trunk stability
Cycling is a leg centric exercise, however upper body strength and core stability is equally as important when it comes to improving performance.
By increasing the strength, flexibility and balance of your upper body this can reduce the effort when pedalling, increasing the efficiency of your pedalling. By focusing on your upper body strength, you can maintain an upright position for longer periods of time.
When used in conjunction with cycling, Yoga and Pilates are great activities to help build upper body strength and stability, whilst also helping counteract the effects of prolonged flexed postures on the bike.
- Don’t skimp on your helmet
Helmets can mean the difference between a sore head and a life-changing injury. Helmets lose their shock-absorbing capacity after each hit, deeming them less effective even if there are no visible defects. If in doubt after a crash, always replace your helmet as it may save your life.
- Address aches and pains early
Cycling is an extremely repetitive sport, which can result in overuse injuries. Ensuring your bike is correctly set up will minimise stress on your body while riding. Listening to your body and paying attention to small niggles can help resolve issues early for a fast recovery.
Speak to your physiotherapist for more information on how to improve your performance and stay injury-free while biking.