How Can You Prevent Injury While Cycling? 5 Simple Steps!
Among all the memories from our childhood, the best ones are from learning how to cycle with the help of our parents. We have come quite far from there, but one thing that remains unchanged, although lesser in frequency, is getting injured while cycling.
However, if you start taking proper safety measures and pick up the tips, we are about to share with you, you should be all right. If you want to learn the answer to, “how can you prevent injury while cycling”, just keep reading and you’ll find out yourself.
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Causes of Cycling Accidents & How to Avoid Them
If you follow these five easy steps, you’ll be safe while cycling.
- Stop getting distracted while cycling.
- Do not Over Speed
- Don’t let weaving through traffic slow you down
- Follow Traffic Lights
- Don’t go for an Impaired Riding
The causes mentioned below are the primary reasons behind accidents. Don’t worry, we also have included how you can avoid them.
1. Distracted Driving
This is one of the leading causes of accidents, especially nowadays. If you do not pay attention to cycling, you are prone to accidents as you are not well aware of your surroundings. Keep your eyes, ears, and full attention towards the roads.
Put down your electronic devices when you are riding on your bike. You can use these devices once you are not cycling, and it is only a matter of time. Eyes on the road, I repeat.
2. Speeding Issues
It is common for cyclists that they do not know when to stop. By that we mean, the image of the speed limit is quite blurry to them. They often speed greater than the limit and are usually not fined for it. This speeding sometimes becomes the main reason for fatal accidents.
So be mindful and go by the speed limit. Have fun but do not put your life on the line just for the thrill.
3. Weaving Through Traffic
We often see cyclists weaving through the traffic like it is nobody’s business. All that is fine until something hits you and you topple over and get severely injured. This is a risky task, and we would plead you not to do this just to save some time.
More traffic means more vehicles present, and therefore the chances of getting yourself in an accident increase exponentially. Just stick to your lane. It will take you a little more time to reach your destination, but at least you will remain unharmed.
4. Ignoring Traffic Lights
This is a no go, people. You should never ever ignore traffic lights. Not only is that irresponsible, but it also makes you a bad citizen as you can risk someone else’s life, for example, a pedestrian.
Do not put your and somebody else’s life on the line by ignoring the traffic lights. They were invented for a reason.
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5. Impaired Riding
A great number of people die every year because of impaired riding. When you are under the influence of alcohol or any form of drugs, your mind and vision become impaired. You will clearly not be in your senses, and that makes you susceptible to bike accidents.
Our advice would be to not go near these substances in your life. However, even if you do, never get on your bike while it is still coursing through your blood and is still inside of your system.
Common Cycling Injuries & How to Prevent Them
Below you will find the areas in your body that are prone to injuries. But there are certain ways which you can utilize and prevent them from occurring.
Wrist Pain
This usually happens when the position of your handlebar is forcing on an odd way. If you loosen up the stem bolts, you will be able to change the angles of your handlebars according to your liking.
Furthermore, pick compact drop handlebars while you are on your bike. This will relieve some of your pressure. Use gloves so that the median nerve doesn’t get compressed.
Arm and Hand Pain
You will experience arm pain if the handlebars are way too low and the reach is very long. Your arm will feel more pressure this way. You have to be mindful of the fact that the handlebar is just about the right height.
Shoulder and Neck Pain
The main cause of neck pain is when the bars are far too low. Be sure that the bar is adjusted according to your height.
Knee Pain
If you have a bike fit problem, chances are you will experience pain in your knees shortly. The initial thing you can do when such pain arises is to massage that area, using ice packs and simply by resting. After that, you have to find out what actually caused it.
When the saddle placement is wrong, then you might face front knee pains. If there is something wrong with the tracking as well, then a tight IT band situation can occur.
A foam rolling and a relaxing massage time should help you solve this problem. Make sure the tracking is not incorrect as it causes pain at the side of your knee.
Lower Back Pain
This is the most frequently occurred pain among the rest, and this happens when one spends a long time curled over the bars.
It starts from lower back pain, but it slowly radiates to the hips and the thighs and to all over your toes. This is common because aside from cycling, we spent most of our days sitting in front of our screens, either studying or working for the most part of the day.
Now, as a remedy to your issue, you can do stretching, do core exercises to make your muscles much stronger, use foam rollers, and fixing your position on the bike.
Hot Foot/Foot Pain
Well, this one is no rocket science, and frankly, we know that you saw this one coming. The term hot foot means that you have a burning feeling or pain under your feet. Swelling of your feet may happen after this sensation.
If this occurs during the summer, wear shoes that let air touch your feet. And, if such an event takes place in the winter, buy socks that are warm and thin.
Muscle Fatigue
This is pure science. When you cycle, your muscles are using up energy. Lactic acid builds up in those areas, and that place is deprived of oxygen. Soon enough, because of the build-up, you will start feeling sore in those places, and the muscles there will feel fatigued. A low-intensity riding will be able to prevent this issue.
Finding Relief from Muscle Fatigue And Tightness
Whenever you feel that your muscles are sore and your whole body is fatigued, the first thing you must do is to get a good amount of rest. Do not overwork yourself because your muscles are crying and screaming for a few hours of relaxation.
Apply hot bags or pads to help with the tightness of the muscle.
To get rid of the inflammation and swelling of your muscle caused by stress, use cold packs. A proper massage should also remove the tightness of your muscles.
How Do I Stop Knee Pain When Cycling?
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When you are cycling, knee pains are a common thing. Lucky for you, we might have a remedy for you in this section.
One way of reducing the pain in your knee is by making the muscles and joints stronger. However, if you have posterior knee pains, then you can try itching the area of the pain for five minutes in intervals.
On the other hand, if it is an anterior knee issue, then you need to re-adjust the height and how far forward the saddle is on your bike.
Is It Okay to Cycle with Knee Pain?
Well, pain or irritations while cycling is not uncommon, and it is almost too right to say that it is not harmful. The first and foremost sign that the cycling session is harmful to you is when you would not be able to even cycle.
However, we can assure you that cycling is going to help your joints. It has even been stated that cycling (light cycling) has fixed severe joint issues, Arthritis, and several other things. We suggest that you consult a doctor before you keep on cycling.
What Is the Best Exercise for Bad Knee?
Knee issues can be an accumulation of tons of other muscles and joint problems. Nevertheless, you do not have to freak out! You can do a particular exercise that will help with your bad knee.
When you are prepping for a cycling session, warm-up and then do knee raises. These relax and contract your joints and help reduce the tensions on such joints. Apart from this, you can try several other exercises online.
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Is Walking Good for Knee Pain?
Some have this misconception that walking hurts their joints. But science seems to work oppositely! Walking has been advised for people with severe knee issues like osteoarthritis (OA) and countless other things. So, yes! Walking is good for knee pain!
What Are the Steps that Can Be Taken to Prevent Knee Injuries?
Apart from hips, ankles, and glute problems, several other things could be causing knee pains. So, here are the steps that you can take to prevent them:
- Obesity is a crucial cause of knee pain, so control your weight
- Improper shoe fitting. Make sure the sizing is right
- Do proper warm-up
- Swimming, Weight training, or walking helps with minor joint and muscles problems
- Do not suddenly change in your workout routine or intensity
- Consult a doctor on a routine basis
- REST
Should I Wear A Knee Brace While Cycling?
Yes, there is no harm in wearing it. These improve the overall strength, so it is actually a good thing to wear them. Also, you will be mentally at rest.
Conclusion
Now that you have learned the answer to, “how can you prevent injury while cycling”, You can cycle all you want, but we just want you to do that all safely and in good health.
We know cycling is an adventure for many and for a lot of people, this is a form of sport. It is not written anywhere that you will not have fun if you are careful. Follow our prevention method by heart, and you’ll be thankful in the future.
Frequently Asked Questions on Prevent Injury
Is cycling a good way to keep fit?
Well, yes, it is! Studies from Harvard universities have stated that you can lose up to 298 calories (at 12-13.9 miles per hour). If you do more intensely, then you can lose more. Also, it helps with several kinds of pain, etc.
Can Cycling Cause Nerve Damage?
In some severe cases, yes.
What are the most common injuries in cycling?
From cycling, you are likely to have trivial soft tissue injuries, musculoskeletal trauma, and in some cases, overuse injuries.
How do you recover from a bike accident?
If it is not severe, then rest and heal (mentally and physically). In case of a severe accident, listen to your doctor.
Can you lose belly fat by cycling?
Of course, you can. Your core muscles are working when you are cycling.
What happens if you cycle every day?
First of all, you will feel fresh! Next, you will have more developed leg muscles and glutes. Finally, you will lose unwanted weight.
Is Cycling as good as walking?
In some cases, it is better!
What is the most common bicycle injury?
Simple injuries like scrapes, grazes, as well as bruises.
How to prevent knee injuries?
Have a good warm-up, and make sure that you are doing pre-cycling exercises.
How to prevent shoulder pain?
If you have shoulder pain, then lie down on a cylindrical yet smooth object. Make sure it is aligned with your body and slowly roll. Furthermore, make sure that the bikes handles are not too forward.
