Biking is a great way to stay fit and enjoy what the
beautiful outdoors has to offer. However, nothing can turn a nice
bike ride into a miserable experience more quickly than the pain
of an injury. Here are the 7 most common bicycle injuries and tips
on how to prevent them.
1. Back pain
Back pain resulting from riding your bike indicates that your
bicycle is not the correct fit for you. To avoid back discomfort,
make sure your handlebar is about an inch lower than your saddle
for a normal road bike, and two to four inches lower on a mountain
bike. Your crotch should be cupped by the ends of the saddle to
stop you from sliding forwards and to stop you from applying to
much weight to your arms, which will then have to be supported
by your back. A common problem with women is that the handlebars
stick out too far causing strain to the back, so make sure the
handlebars fit your body shape and size.
2. Heat Stroke
Heat stroke or heat exhaustion can be a real threat during the
summer months. Staying hydrated is very important. You should
take at least five bottles of water with you. Drink continuously
to keep your body hydrated because the heat and sweating will
dehydrate you quickly. Know what symptoms to watch in relation
to heat stroke or heat exhaustion.
3. Knee pain
Knee pain is a common ailment relating to bike riding. It can
be caused by a number of reasons such as riding too hard, riding
too many miles, low rpms (rotation per minute), and improper positioning
on the bike. If you haven't been cycling for a while, it is advisable
to start slow and build up to longer distance riding. Your knees
need time to get into shape for long distance riding and if you
don't give them the chance, you are going to end up with an injury.
Riding too long without giving your knees a rest can result in
serious knee damage. Your body is not a machine; it needs time
to rest and time to heal. If you do not honor its request, you
will pay for it with an injury. If you spend too much time doing
steep climbs at a low rpm before your muscles are in shape for
such riding, you will end up with injured knees. The muscle groups
need time to build and be able to support the joints. Leave these
tough rides for a little later in the season.
4. Cramps
Cramps are the result of a muscle repeating the same motion one
too many times. The mechanism that tells a contracted muscle to
relax, tires out which causes short muscle fatigue. You can prevent
cramping by warming up before biking, riding for shorter periods,
and giving your muscles some time to rest.
5. Acclimatising to Altitude
If you are a mountain biker, you may find yourself climbing up
some very high mountain trails. The higher you climb, the thinner
the air will be and the fact that there will be less oxygen around.
You can find yourself suffering from shortness of breath with
exertion and headache. This is called hypoxia and it is a condition
where you are not getting enough oxygen to your body, which is
in direct relation to high altitudes.
6. Overuse Injuries
Many cycling injuries are the result of over training but some
are due to biomechanics. Two commonly experienced problems in
bicycling which are helped by orthotics are forefoot pain and
knee pain. If you suffer from this type of pain, seek medical
help.
7. Head Injuries
Sadly, there are millions of people treated at emergency wards
around the world for head injuries as a result of biking accidents.
Head injuries are serious and can be devastating for the person
who suffers the injury as well as family members that are left
to cope with the injured party. Wearing a helmet can drastically
reduce the severity and the chance of a head injury. Just incase
you are not bright enough to wear a helmet on your own, many countries
have adopted laws that make it illegal to bike without a helmet.
Cycling is a great way to get exercise, improve your body's physical
shape and strengthen your heart. But these improvements will be
lost if you don't take the time to learn how to bike safely. These
7 most common injuries can be prevented by biking smart. Are you
ready?
