Your Body Almanac

Road cycling

Hours bent over the bars, legs spinning thousands of turns per ride.

Cycling is easy on the joints compared with running, but it holds you in one bent-over posture for hours and repeats the same knee motion thousands of times. Crashes are less common than overuse aches, but they are the injuries that put riders in the emergency room.

01

Knee pain from repetitive pedaling

A saddle that is too low or too high, or cleats set at the wrong angle, can pull the kneecap or the iliotibial band out of line on every stroke. Pain at the front or outside of the knee is common after a jump in mileage.

SourcesIliotibial band syndrome (Cleveland Clinic)Patellofemoral pain syndrome (OrthoInfo, AAOS)
Build up training graduallyWeeklyRaise how often, how long and how hard you train by no more than about 10% a week. Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off. Stretch your quadsDailyA standing stretch for the front of your thighs. Use a foam rollerAs neededSlowly roll sore or stiff muscles for a few minutes after activity or long days.
02

Neck and lower back strain

A low, stretched-out riding position keeps your neck bent back to see the road and your lower back rounded for hours. Stiffness and aching after long rides are common, especially early in the season.

SourcesNeck pain (OrthoInfo, AAOS)Low back pain (OrthoInfo, AAOS)
Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage. Extend your upper back over a chairDailyGently bend your mid-back backwards over a chair to counter hours of rounding forward. Stretch your hip flexorsDailyA kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches. Hold a plankWeeklyHold your body in a straight line on forearms and toes to strengthen your whole core.
03

Numb hands and saddle pressure

Leaning on the bars can press on the ulnar nerve at the wrist, leaving your pinky and ring finger tingly. Saddle pressure on the pudendal nerve can cause numbness or pain in the groin. Both are signals that your fit or position needs a change.

SourcesUlnar nerve entrapment (Cleveland Clinic)Pudendal neuralgia (Cleveland Clinic)
Vary your grip and postureDailySwitch hands, tasks and positions so the same muscles and tendons are not loaded for hours. Stretch your wrists and forearmsDailyGentle wrist flexor and extensor stretches for hands that type, grip or tap all day. Get up and move every 30 minutesDailyBreak up long stretches of sitting with a few minutes of standing or walking.
04

Crashes, broken collarbones and head injuries

Most bike injuries are scrapes and bruises, but falls onto a shoulder or an outstretched hand often break the collarbone or wrist. A helmet is linked to a large drop in serious head injury.

SourcesBicycle safety (OrthoInfo, AAOS)Clavicle fracture (OrthoInfo, AAOS)
Wear the right protective gearAs neededPut on a well-fitted helmet and the pads, guards or mouthguard your sport calls for, every time.
05

Sun and heat on long rides

The breeze on a bike hides how much you are sweating and how much sun you are getting. Long summer rides can leave you dehydrated and sunburned on the arms, neck and the backs of your legs.

SourcesSun safety facts (CDC)Heat-related illnesses (CDC)
Wear sunscreen every dayDailyPut broad-spectrum SPF 30+ on exposed skin each morning and reapply every two hours outdoors. Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours. Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day.

When to see a professional

Get emergency care after any crash with a hit to the head followed by headache, confusion or vomiting. See a doctor for numbness that lasts after you get off the bike, weakness in your hand, or knee pain that keeps coming back despite a professional bike fit.