Cycling

Introduction
Cycling is an excellent cardiovascular exercise that promotes overall fitness and helps in weight management. Whether for leisure or competitive racing, cycling can lead to various injuries, particularly in long-distance riders or those engaging in intense cycling activities.

Common Injuries

1. Knee Pain: Often caused by improper saddle height or pedaling technique, leading to patellofemoral pain syndrome or IT band issues.
2. Lower Back Pain: Resulting from poor posture, especially in riders who lean forward for long periods, straining the lumbar spine.
3. Ankle Injuries: Overuse or improper cycling technique can lead to tendinitis or sprains.
4. Wrist Pain: Often occurs due to prolonged pressure on the wrists during riding, particularly in aggressive riding positions.
5. Neck Pain: Strained muscles from poor posture or riding in a lowered position for extended periods.
6. Hip Injuries: Hip flexor strains due to improper cycling posture or overuse.
7. Cyclist’s Palsy: Nerve compression in the hands or wrists, often caused by long rides with improper handlebar positioning.

Causes

1. Poor bike setup, improper posture, overtraining, inadequate recovery, repetitive motion, and overuse of certain muscle groups.

Prevention

1. Proper bike fit (saddle height, handlebar position), regular stretching and strengthening exercises, using proper gear, and maintaining good posture while cycling.

Treatment

1. Rest & Ice: To reduce inflammation and promote healing, especially in cases of overuse injuries.
2. Physiotherapy: Stretching, strengthening exercises, and posture correction to address specific injuries.
3. Medication: NSAIDs to reduce pain and inflammation.
4. Compression & Elevation: To reduce swelling in case of sprains or soft tissue injuries.
5. Rehabilitation: Targeted exercises to improve flexibility, strength, and posture, allowing for a gradual return to cycling.
6. Bike Fitting: Ensuring the bike is properly adjusted to the rider’s body to prevent recurring injuries.