Cycling is one of the best physical exercises you can count on to revitalize your health and wellness. It tones the whole body from muscles to the joints and relieves stress.
Like hiking; following the recommended guidelines is imperative to avoid injuries.
7 Ways To Prevent Injury While Riding
Today, let’s look at how you can prevent injury while riding this weekend.
#1. Wrong Saddle Position
Incorrect saddle height results in biomechanics issues that increase your risk of injuring your Achilles tendons or patellar.
As you cycle, you exert unnecessary pressure on your ankles and knees. If you cycle for long distances in the wrong saddle position, you will end up with sore ankles, and you may not even be able to walk correctly.
Experts recommend adjusting the saddle height before you start to train. Ideally, your leg should be straight when your heel is in a resting position on the pedal at the bottom of the stroke.
While at it, consider how back or forward the saddle is on the rails. Reduces the distance to avoid knee injuries if it’s too far. If too close, change the settings to avert hip injuries.
#2. Neglecting Core Lower Back Muscles
After cycling for years, it’s normal to feel like a professional. Resist the urge to steer away from the recommended workout regime.
If not, your lower back muscles or the core muscles will become sore. The excruciating pain will make it challenging to stick to your routine.
In the past, we have interacted with cyclers who decided to quit the activity due to painful lower back muscles. One way to prevent this problem is by doing cycling routines that tone and strengthen the core muscles.
Toning this group of muscles will make your cycling sessions more rewarding by ensuring you stay balanced on your preferred affordable gravel bikes.
If not balanced, the lower back will have to bear the total weight of your upper body, especially when cycling on uneven terrain trails.
#3. Neck Pain And Injuries
Neck pain is often a result of extending the neck down to your shoulders when riding. This incorrect riding position exerts tension on your shoulders and muscles.
Maintaining the same head position in a long-distance cycling session also causes this problem. From personal experience, maintaining an upright position when riding is one of the surest ways of preventing neck pain.
Depending on how you set the saddle, you may have to lower it further or push it forward to get into this position.
Don’t shy away from seeking help from a professional if you are unsure of how to go about the process of adjusting the bike seat and saddle. Another way of preventing neck pain and injuries is by being more relaxed and holding the handlebars less tensely.
Relaxing will also enable you to enjoy the activity more. Well, it may not be easy to relax when cycling on a rough trail, but with experience, you will soon get the hang of it and ride like a professional.
#4. Grazes And Cuts
Even the world-record holders and other professional cyclers used to fall off the bike during practice or even in competitions.
If the road is gravelly or uneven, you will get cuts and grazes, especially on the hands, legs, and shoulders. Falling is part of the learning process.
Protect yourself from the two by wearing adequate protective clothing. There are plenty of stores online that sell cycling shorts and short-sleeved tops. This outfit is perfect for speed and reduces wind resistance when cycling down a highway.
Shoulders are the most susceptible to abrasions. We recommend wearing a quality thin undervest under your jersey to reduce the grazing if you fall.
Skidding on a tarmac road results in stinging road rashes. Be sure to clean the wounds with the recommended disinfectant to prevent infections.
More importantly, listen to your body and obey the signs it gives you. If you feel tired or distracted, consider skipping the day to minimize the risk of injury.
#5. Saddle Sore
We get it; you want to climb up the ladder and be recognized as a professional rider in your area.
However, you should not focus on that goal and ignore your health and fitness. Hours of biking increase the risk of suffering from a saddle sore.
This injury is characterized by patches of constantly irritating skin that make it difficult for you to ride comfortably. It often affects the buttocks and should not be ignored.
If you do so, the sore will become worse to the extent that you won’t be able to sit on the saddle. The solution to this problem is giving yourself a break for several days to allow the muscles, joints, and other body parts to rejuvenate.
As you recover, make sure you drink plenty of water to stay hydrated and stick to a healthy diet plan. Another way of preventing a saddle sore is by ensuring that your cycling shorts fit you well.
The best cycling shorts have padded bottoms. Use chamois cream and make sure that the saddle matches your body shape.
#6. Painful Upper Limb
Pain on the upper limbs, such as the wrist, results from holding the bike handles at an unnatural angle for too long.
You may also suffer from carpal tunnel syndrome, whose symptoms include tingling thumb and fingers. Reduce the amount of pressure exerted on your hands and wrist when cycling by rotating the handlebars slightly upwards.
That simple adjustment will ensure that your forearms don’t overreach. Go the extra mile and purchase quality cycling gloves with special padding to reduce the amount of pressure exerted on your fingers as you ride.
#7. Head Injuries
A recent study showed that young cyclers wear a helmet 15% – 25%. A rider who decides not to wear a helmet is 14X likely to suffer from head injuries if they fall off the bike than the one who wears it.
Concisely, always wear your helmet when going outdoors to the trails to reduce the risk of injury by 85%.
Stay safe by adhering to the above tips to benefit from this physical exercise. Prep the trail to avoid surprises, especially if you intend to compete with other cyclers.
Also, check the condition of the mechanical components and only buy affordable gravel bikes from accredited stores to get value for money.