Cycling is a great way to get in some exercise throughout the week, but you may be wondering about ways you can prevent injury while cycling. Just like any physical activity, it is important to be aware of the risks and potential injuries associated with cycling. Certain factors such as age and sex can contribute to your likelihood of encountering hip pain, neck pain and other common cycling-related injuries.
Reduce your risk of injury by preparing for a safe ride with the proper gear and learning how to deter common cycling injuries, but also be ready and know what to do if you happen to injure yourself while cycling.
Put Your Head First
Before you get on a bike, you should always wear a properly fitting helmet – every time. Research has found that wearing a helmet when biking reduced the risk for head, brain, and severe brain injury by 63-88% for people of all ages. According to the National Highway Traffic Safety Administration, there are six steps to take to make sure your helmet fits properly every time.
- Size. Make sure the helmet fits snuggly.
- Position. The helmet should sit level on your head and one to two finger-widths above your eyebrow.
- Side Straps. Adjust the side straps so they form a “V” under and slightly in front of your ears. Lock the slider, if possible.
- Buckles. The left buckle should be under the chin. Take your helmet off to adjust the length of the chin strap, if needed.
- Chin Strap. Buckle the chin strap under your chin. Tighten the strap so that no more than one or two fingers can fit under it.
- Final Fitting. Your helmet should pull down if you “yawn.” It should not rock back more than two fingers above the eyebrows. It should not rock forward into the eyes. All four buckle straps should go through the rubber band to prevent the buckle from slipping. Once all of these are true, your helmet is on safely.
Print this cheat sheet with more details and tips for safe helmet-wearing.
Make Your Bike Fit Like a Glove
A bike fit is an adjustment that can be made to your bike to increase comfortability and reduce your risk of injury. You may choose to get your bike professionally fitted to suit your needs, but you can also try adjusting the bike yourself.
If you do choose to adjust your bike yourself, keep in mind:
- The positioning of your handlebars. Ride with your elbows slightly bent (never locked or straight).
- The height of your seat. You don’t want to round or arch your back too much when cycling. If you have tight hamstrings or hip flexor muscles, you are more likely to have neck or back pain. Position your seat in such a way that the handlebars will not be too low for you to reach and that your knee is slightly bent when the pedal reaches the bottom position.
- The angle of your saddle. Try to tilt the saddle of your bike at a slightly upward angle. This will help you better reach the handlebars.
If you’re planning on regularly riding your bike as a long-term hobby, it is probably best to have a professional fit your bike for you. It might be more expensive up front, but better an upfront cost than risk injuring yourself and paying for it, figuratively and literally, later.
The Most Common Cycling Injuries
Cycling injuries can occur with different degrees of severity, though they are typically only life-threatening if a collision with a motor vehicle is involved. Otherwise, you are most likely to encounter injuries such as:
- Carpal tunnel syndrome
- Damage to the ulnar nerve
- Foot and ankle soreness and injuries
- Knee pain
- Lower back pain
- Pain in the ball of your foot
- Road rash
- Strains on the upper body
People who cycle regularly are at risk of developing overuse injuries, which can arise when too much strain is consistently put on the knees, back and other body parts. For example, if you strain your joints over an extended period, you might tear a ligament.
A regular cyclist might develop patellofemoral pain syndrome or Achilles tendonitis, which puts a strain on the kneecap and Achilles tendon, respectively. Gripping the handlebars the wrong way or with too much force can put too much pressure on your ulnar nerve, which runs from your neck to your hand. This type of injury can cause numbness or pain in the hand.
Traumatic head injuries account for more than 60 percent of cycling-related deaths. Neck trauma injuries are rare, and you will probably only encounter chest and abdomen injuries if you happen to collide harshly with your bike’s handlebars. You might injure your face if you experience a collision or wipe out and small bits of debris damage your eyes or bruise your skin.
What Puts a Cyclist at Risk for Injuries?
Teenagers and young adults are most likely to encounter biking incidents. Still, older adults in the 55-69 age range are most at risk of experiencing a fatal bike accident. Additionally, males are six times more likely than females to die in a biking incident.
Other factors can contribute to your risk factor such as:
- Biking in an urban area
- Biking on areas of the road away from intersections
- Biking on roads that have a high-speed limit
- Drinking alcohol before biking
- Not wearing a helmet
- Not wearing bright-colored clothing
- Wearing poorly fitting or improper gear
What You Can Do to Lessen Your Risk of Injury While Cycling
As with any physical activity, there are ways to deter injury beyond recognizing risk factors.
If you want to decrease your risk of getting hit by a motor vehicle while cycling, it’s best to wear brightly colored fluorescent clothing, like a neon cycling shirt. By staying highly visible, you’ll be doing your part to keep drivers aware of your presence on and near roads.
Keep in mind that most state laws require that your bike have some sort of active lighting system like front white lights or rear red lights. Having proper lighting on your bike is a great way to ensure that you will stay safe during your evening cycling session.
If you cycle frequently, paying attention to your form and adjusting your bike fit can be a great way to avoid overuse injuries. Shorten the distance between your body and the handlebars if you want to decrease your risk of neckache, backache or other strains on your upper body. Regularly shifting your hand positions around can also be a great way to help you avoid carpal tunnel syndrome or other hand injuries.
It is also important to:
- Always wear a helmet
- Avoid alcohol consumption close to the time of your ride
- Bike on roads that are well-lit and have a low-speed limit
- Stretch properly before cycling
- Wear protective clothing and equipment
Exploring Treatment Options for Cycling Injuries
The best treatment options for a cycling injury will vary depending on the severity of the injury. If you get any kind of serious skin injury, it is a good idea to contact a physician or go to Urgent Care. These types of injuries can cause traumatic tattooing, which are permanent marks left in the skin from embedded debris.
If you have long-lasting pain or numbness in your hands, back or another area, contact your primary care provider to see whether you need to consult an orthopedist, back specialist, or physical therapist.
For minor injuries, getting plenty of rest and taking pain relievers will help you feel better. If you have pain or swelling, try applying an ice pack or a heating pad to the affected areas.
If you have any serious head or neck injury, you should go to the emergency room right away. It is possible that you might suffer some type of brain damage or issues with your nervous system. Have someone drive you or call 911 if you’re on your own. Don’t drive yourself to the emergency room if you suspect you’ve seriously injured your head.
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Medically reviewed by Michael Zarro, PT, DPT, Board-Certified Sports Clinical Specialist, Certified Strength and Conditioning Specialist; Assistant Professor at the University of Maryland School of Medicine in the Department of Physical Therapy and Rehabilitation Science; and Team Physical Therapist for the University of Maryland Terrapins and University of Maryland, Baltimore County Retrievers
