Cycling

Cycling

Common Injuries

Shoulder

The acromioclavicular joint is part of the shoulder girdle where the clavicle (collar bone) meets the scapula (shoulder blade). An AC joint sprain or separation occurs when the ligaments stabilizing the joint are overstretched or torn. In cycling, this results from a fall onto the shoulder or a fall onto an outstretched arm.

A clavicle fracture is another common shoulder injury that results from a fall onto the shoulder or outstretched arm.

Spine

Maintaining a prolonged fixed position combined with poor posture during cycling can fatigue the muscles of the spine and irritate vertebral discs resulting in spine pain or tingling/numbness into the extremities. A poor bike fit can contribute to the onset of this injury.

Knee

The iliotibial band is a band of connective tissue extending from the tensor fasciae latae muscle at the outside of the pelvis and inserting into the tibia (shin bone). ITB syndrome develops when this structure becomes inflamed due to repetitive friction or compression at the knee. During cycling, this occurs as a result of overuse, muscle imbalance or improper cycling position.

Prevention

  • Ensure a proper bike fit and wear protective gear
  • Be aware of road and trail hazards including potholes and fallen tree branches
  • Adjust cycling in inclement weather and on slippery surfaces
  • Ride within your skill level
  • Include a flexibility program with emphasis on the spine and lower extremities
  • Maintain proper posture while cycling by keeping spine elongated with the chin tucked, shoulders back, and avoiding slouching
  • Gradually increase the intensity and duration of training

I think we should include a graphic to demonstrate proper bike fit and posture