CYCLING INJURIES: OVERUSE PREVENTION AND TREATMENT
Every day, podiatrists treat cyclists who have sustained overuse injuries from pushing themselves beyond their limits. A routine that includes warming up, stretching, and cooling down can help prevent some of the common injuries mentioned below.
As with all athletic injuries, persistent pain indicates the need to seek treatment from a sports medicine specialist familiar with cycling injuries.
Knee Pain: Some intrinsic knee issues, such as swelling, clicking, or popping, should be evaluated by a sports medicine specialist immediately. A biomechanical imbalance, improper saddle height, or incorrect foot positioning on the pedals can cause cartilage irritation or deterioration, typically under the kneecap. Riding in too high a gear, cycling uphill for long distances, or standing on the pedals can exacerbate the problem. Cleated shoes or touring shoes with soles that limit side-to-side motion can also lead to knee pain if the knees, feet, and pedals are misaligned.
Shin Splints: This condition is characterized by pain along either side of the shinbone, caused by inflammation of the muscles or tendons. It is often linked to a muscle imbalance between opposing muscle groups in the leg and is commonly associated with excessive foot pronation (a collapsing arch). Proper stretching and using corrective orthotic devices can help prevent shin splints.
Warming up increases blood flow to the muscles and raises body temperature, preparing the muscles and joints for the strain of cycling. It also gets the heart and lungs ready, which can help prevent early fatigue.
A good warm-up routine doesn't have to be lengthy or tedious; 3 to 5 minutes is sufficient (a little longer in cold weather). You can engage in any light physical activity that involves the legs and feet, such as jogging in place, walking with slow jogging, skipping rope, or performing slow jumping jacks.
Cooling down after your ride is equally important, as it allows your heart rate to decrease gradually and your body temperature to return to normal. Five to ten minutes of walking or very slow jogging is adequate for cooling down.
After warming up, your muscles are more pliable and ready to be stretched. Flexible muscles can better withstand the strain of vigorous exercise, and stretching can help prevent muscle fatigue, spasms, sprains, and strains. Additionally, it's crucial to stretch your muscles again after the cool-down period to prevent them from tightening up. Many studies have shown that the stronger an athlete is, the less likely they are to incur injuries.
If you or someone that you care for suffers from pain in the feet, ankles, knees, hips, and/or lower back, the pain may be due to misalignment caused by faulty biomechanics, which can be treated and corrected with the help of custom orthotic insoles. To schedule your comprehensive biomechanical evaluation, visit drleecohen.com or call our Sports Medicine Podiatry Center and book an appointment at our Cherry Hill, N.J., Sports Medicine Facility or Ridley Park, P.A. Office location with one of our podiatric sports medicine specialists today by calling (610) 522-9200.