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Cycling is an exciting and enjoyable activity, but injuries can quickly interfere with your favourite sport. Whether it’s a result of a crash, overuse, or poor body mechanics, injuries are frustrating, especially when they prevent you from hopping on your bike.
While it’s impossible to entirely avoid cycling injuries, you can take steps to recover faster and safely return to cycling.
Gentle Movement
One of the most common misconceptions when recovering from an injury is that complete rest is the best approach. While rest is important, avoiding movement entirely may not always be the most effective way to promote healing. In fact, most muscle and joint injuries benefit from some gentle movement, allowing the injured area to move in a controlled, pain-free way.
For example, cyclists frequently experience lower back pain, which can be aggravated by long rides or poor posture. Although taking a break from cycling is crucial, incorporating gentle, supported lower back movements can help reduce pain, increase blood flow and aid recovery.
Exercises like the Cat-Cow are excellent for this purpose. While on your hands and knees, gently drop your belly towards the ground while lifting your chest and head. Then lift your spine into a rounded position like a cat. Performing 5-10 repetitions can help mobilise the lower back and calm inflammation.
Hip shifts are another good exercise to promote spinal flexibility. On your hands and knees, shift your hips side to side, allowing your spine to gently curve with each movement. Perform 5-10 repetitions on each side, ensuring the movements are pain-free and comfortable.
Releases for Tension Relief
Many cycling injuries result from gradual buildup of strain, which can cause muscles and joints to tighten, restricting movement and contributing to discomfort. Addressing muscle tightness through targeted release techniques can alleviate pain and improve mobility.
Tension in the glutes can contribute to lower back or hip issues. To release tightness, place a firm ball or a spiky ball in the glute region. You can lie on the floor or stand against a wall to apply pressure to the muscle using the ball. Focus on areas where you feel tight spots or ‘knots’ by moving the ball around the area. Once you find a tender spot, apply sustained pressure for 60-90 seconds. Repeat this process for 3 different areas within the glute to release built-up tension.
If you’re dealing with shoulder or neck discomfort, tightness in the infraspinatus muscle (located on the back of the shoulder blade) is often to blame. Cross one arm across your body and place the ball against the back of the shoulder blade. Lean into a wall, using your body weight to apply pressure to the muscle. Roll the ball around to find tight spots, and once you locate one, hold pressure for 60-90 seconds. Again, aim to release at least 3 areas on the muscle to ease tension and improve movement.
Ensure a Successful Recovery
Often, an injury is a sign the body isn’t functioning optimally. Over time, strain can accumulate in the muscles, joints and tendons, leading to injury. If you want to recover fully and avoid future injuries, addressing the root causes of strain is crucial. Here are some strategies to help you on your road to recovery:
- Cross-Training: While you may need to take a break from cycling, cross-training can be an effective way to maintain fitness without overloading the injured area.
Swimming, for example, is a low-impact exercise that can keep your cardiovascular system active while preventing excess hip flexion and strain. Alternatively, cycling on a stationary bike with an upright position can alleviate pressure on your lower back. This allows you to keep your legs moving without aggravating the injury.
- Bike Setup Check: Sometimes, cycling injuries occur because of an incorrect bike setup. If your bike isn’t properly adjusted to your body, it can create biomechanical imbalances that lead to strain. A proper bike fit can alleviate stress on your muscles and joints.
Many bike shops offer fitting services that can ensure your saddle height, handlebar position and pedal alignment are optimised for your body type and riding style.
- Holistic Assessment: Injuries don’t always stem from the affected area alone. Tightness or weakness in one part of the body can cause compensation in other areas, leading to pain and injury.
A physiotherapist can assess your entire movement system including muscles, joints and posture to identify underlying issues contributing to your injury. By addressing these problems, you’ll improve your overall body mechanics, which can aid in both injury recovery and prevention.
The qualified team at Melbourne Sports Physiotherapy St Kilda, Blackburn, Essendon and Malvern East are experts in dealing with cycling injuries. They will undertake a thorough assessment and tailor a treatment plan specifically for your injury.
Be Patient and Listen to Your Body
While it’s tempting to rush back into cycling, it’s essential to listen to your body and avoid pushing too hard too soon. Overloading an injured area too quickly can lead to re-injury or more severe damage. Progress at your own pace and prioritise healing rather than a speedy recovery. Consistency in your recovery routine, along with patience and proper care will lead to a more successful and long-lasting recovery.
Cycling injuries, whether from overuse or accidents, can be frustrating. However, with the right approach to recovery, you can get back on your bike sooner while minimising the risk of further issues. Remember to be patient and listen to your body’s signals as you navigate the recovery process.
To book an appointment with one of Melbourne Sports Physiotherapy’s physios call your closest clinic or book online. In doing so, you’ll be back on the road or trail, enjoying the ride, in no time!
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