Common Cycling Injuries and 3D Bike Analysis

Do you know what the most common cycling injuries are? Maybe you have dealt with a few of them over the years. Like any endurance sport, cycling is repetitive in nature and overuse injuries are common. Sometimes it is positioning on the bike, sometimes it is muscular imbalances that after thousands of rotations on the bike, start to show weaknesses and break down. Either way we want to highlight what these common cycling injuries are and introduce you to our newest service for cyclists like you, 3D Bike Analysis.

Achilles Tendonitis

Overuse of the achilles tendon can lead to inflammation and chronic pain. Inflammation in this tendon can be long battle if not addressed at the first onset of pain. Calf tightness can be a root cause of this type of injury so work on keeping the calf loose through stretching and strengthening the the muscles around your ankles. However, for cyclists, the problem can often be more closely related to positioning on the bike. This could be from your seat being too high causing constant contraction of the calf muscle. It could also have to do with the pedal/cleat set up. If you start to feel pain here, cut back on training and work on reducing the inflammation with ice and anti-inflammatories. For more on this injury and how to correct it, try these links: http://www.cyclingutah.com/fitness/health/cycling-achilles-tendon-pain/ http://www.active.com/cycling/articles/how-to-prevent-the-6-most-common-cycling-injuries

Patellar Tendonitis

Your patellar tendon is located just below the kneecap. Injuries to this tendon are normally caused by a seat that is too low or by riding for too long with a big gear. In both situations, the glutes are not being utilized as well as they should be and the quads kick in to carry the load. Since the quads weren't meant to perform these duties for long periods of time, they eventually fatigue and put strain on the patellar tendon. If you prefer to ride in big gears, try playing with your cadence a little bit. Increase your cadence every so often to prevent injury. If your seat is too low then raise it up and fine the right positioning for you. For ways to address this injury check this link: http://www.active.com/cycling/articles/4-ways-to-fix-anterior-knee-pain-from-cycling

Handlebar Palsy

This particular injury is caused by compression of the ulnar nerve at the wrist by the handlebars. While riding, if you have ever felt the sensation of numbness, tingling, or weakness over the outside of the hand, the little finger, and the outer half of the ring finger, this is likely your problem. In order to correct this bike positioning must be addressed. Despite the fact that the symptoms of this injury occur in the hand and wrist, other components of bike form could be a factor. This could even stem from height of the saddle and handlebars, wrist positioning, and posture on the bike. If your posture is lacking, the problem could be stemming from your neck and not your wrist, meaning the nerve is being compressed higher up. For more on this injury try this link: http://www.sportsinjuryclinic.net/sport-injuries/wrist-pain/handlebar-palsy

Lower Back Pain

Lower back pain can stem from a variety of places, but no matter the source, lower back pain is a problem that can cause serious issues if not addressed. Low back pain for cyclists normally comes from bike fit and aggressive riding positions. If you bike is too large, you will be at higher risk of back pain. Excessive flexion in the lumbar spine can lead to nerve entrapment and sciatica. When in these aggressive riding positions, a weak core can prevent cyclists from generating the kind of power needed to sustain long efforts on the bike. The low back muscles kick in to compensate for the weak core putting excessive strain on the spine. Bulging or herniated disks are possible repercussions of low back pain. For more on this injury try this link: http://www.active.com/cycling/articles/how-to-avoid-lower-back-pain-while-cycling

Neck Pain

Neck pain is fairly common for cyclists especially on long rides having to hold the weight of the head in extension. Often times the trigger points or tightness in the trap muscles cause pain referral into the neck. If your bike fit is off this problem can become worse. If you tend to tense up your shoulders when riding this can also be a factor that causes tightness in the traps. Shortening the stem or moving the seat forward can force your posture to be more upright, putting less pressure on the cervical vertebrae. As it is with running, you want to keep your shoulders as relaxed as possible, preferably back and down. Loosening your grip on the handle bars can serve as a corrective measure, as well as incorporating some neck and shoulder exercises into your strength training routine. More on this injury here: http://www.active.com/cycling/articles/how-to-prevent-the-6-most-common-cycling-injuries

3D Bike Analysis

If you haven't already caught on to the common theme among all of these injuries, it has a lot to do with bike fit and riding position. Where are your shoulders? How arched is your back? Is your pedal drive smooth and targeting the correct muscle groups? These are all things that are hard to determine by simply hopping on a bike. Many cycling form inefficiencies are hard to spot in plain site but with our new 3D Bike Analysis we can spot every little detail, including all of your primary bike measurements and dimensions. The cyclist is equipped with 38 dynamic infrared markers and uses a stationary bicycling system for 5-10 minutes or until the rider is exhibiting natural form. Everything is captured and recorded, including a static shot where the system is able to use sub millimeter precision to give the cyclist the most exact dimensions of the bicycle which can be sent to the cyclists bike manufacturer to replicate that exact bike, made the specific specifications needed for that cyclist.

The cyclist will also get a dynamic capture of what there body is doing while they are riding. The trainer can run a report, isolating the cyclists asymmetries. From this the trainer can further adjust the bike to enhance performance and prevent injury. Once the adjustments have been made and optimal performance is achieved and verified through the reports, a second static capture is taken to record the dimensions for optimal performance. Additionally, the trainer will be able to give the cyclist feedback as to areas of weakness and ways to strengthen them. In a sport where so many little things can lead to injury, it is important to perfect every minute detail! Here is an example of what your report would look like. If you are interested in getting in for a 3D Gate Analysis contact us on our website and we can get you set up!

Happy Cycling!!

Photos:

http://www.mensfitness.com/weight-loss/burn-fat-fast/10-reasons-to-get-on-a-bike

http://www.qualisyssports.com/