Getting & Staying Physical

First up – When you get out the bike.

Biking is an excellent exercise. For most this is a low impact activity, but it also represents a lower body workout using your quadriceps, hamstrings, calves and glutes.

An hour of cycling at 12-14 miles per hour will burn 554 calories. If it’s raining, a spinning or cycling class can net you a similar calorie burn. 

 

ATs treat avid cyclists and recreational biking enthusiasts for a range of ailments including:

  • Knee pain.

  • Lower Back Pain.

  • Achilles Tendonitis

  • Muscle Tightness and Muscle Fatigue

 

Plus injuries related to:

  • KNEES:  The knee is the most common site for overuse injuries in cycling. Patellofemoral syndrome (cyclist's knee), patella and quandriceps tendinitis, medial plica syndrome, and iliotibial band friction syndrome are a few of the more common knee overuse injuries.

The first four injuries mentioned involve pain around the kneecap, while the last condition results in outer knee pain.

 

  • HEADS: One of the most common injuries suffered by cyclists is a head injury. This can include traumatic brain injury or concussion. Wearing a helmet may reduce the risk for head injury by 85 percent.

ATs are well-trained in concussion identification and management.

  • NECK-BACK PAIN: Cyclists often experience pain in the neck. Why? Riding with your head in one position for too long. An easy way to avoid this pain is by doing shoulder shrugs and neck stretches that help relieve neck tension.

 

If the bike handlebars are too low, cyclists may have to round their backs, thus putting strain on the neck and back. Tight hamstrings and/or hip flexor muscles can also cause cyclists to round or arch the back, which causes the neck to hyper extend.

 

  • WRIST-FOREARM PAIN: Elbows can take a beating if your cycling form isn’t good. Cyclists should ride with their elbows slightly bent (never with their arms locked or straight). Bent elbows act as shock absorbers when you hit bumpy road surfaces.

 

Changing hand positions will help reduce pain or numbness. Two common wrist overuse injuries, Cyclist's Palsy and Carpal Tunnel Syndrome, can be prevented by alternating the pressure from the inside to the outsides of the palms and making sure wrists do not drop below the handlebars.

ONTARIO ATHLETIC THERAPIST ASSOCIATION

60 Columbia Way, Suite 280

Markham, ON, L3R 0C9

Quick Links

© 2020 by the Ontario Athletic Therapist Association