HELPFUL TIPS TO PREVENT CYCLING INJURIES

Local Physical Therapist Helps Recreational and Competitive Cyclists Keep Moving

Pawtucket, Rhode Island(May, 2014) –As cold winter months give way to prime bicycling weather, USA Cycling anticipates more than 70,000 Americans will take to roadways and pathways by bike this year. In fact, the number of cyclists has increased by 67 percent over the last decade.

With the increase in people on bikes, comes an increase in cycling-related injuries, including cervical and upper back pain; low back pain; strains and sprains of the calf muscles; Achilles and Patella tendinitis; and strains of the quadriceps and hamstring muscles.

Andrew Horton DPT, CSCS of Performance Physical Therapy, and a member to the cycling community, sees cycling injuries with frequency. In fact, Performance Physical Therapy treated approximately 20 individuals last year seeking recovery from biking-related problems.

“I think injuries from cycling often are a result of one of two reasons,” Horton says.  “One can simply just be a result of spending too much time in the forward flexed posture that a bike can often put you in, the other being due to core musculature weakness.”

Cyclists spend so much time on their bikes that certain muscle groups get tight leading to imbalance.  Since your back is unsupported when riding, it relies heavily on core strength, but this sport doesn’t really build it.  Cycling mainly develops lower body power, strength and endurance but it neglects training your core musculature.

“You absolutely need strength and power from your legs, but your core is the foundation from which all movement originates including the pedal stroke.” Horton says.”Without a stable core, you cannot use all that power from your quads, hamstrings and calves efficiently with pedaling.”

“In the clinic, we see these men and women cyclists with big powerful legs, their nicknames should be Quadzilla!” Horton says as he laughs.”But assess their core and we quickly see that it is ‘mush’.”

Last summer I treated a cyclist with low back pain.  He could ride for maybe 20 minutes before the pain would start.  He would be off his bike by the 45 minute mark because his back would be on fire.  When I assessed him, he had tremendous lower body strength, however through his movement assessment it was clear as day he had extremely tight hip flexors and significantly weak core musculature.  After dry needling to his low back to help initially calm down his pain, we focused on stretching his hip flexors and exercises that stabilized his core.  Within 6 weeks he was back to riding 1-3 hours at a time without pain.

Horton offers the following 5 essential tips to maintaining a healthy cycling career:

1) Kneeling quad/hip flexor stretch:  Kneel in a lunge position.  Without moving the back knee from the floor, take the foot of the back leg and place it on a bench or wall behind you.  Push the hip of the same leg forward and tighten your glutes.  Hold for 20 seconds.  Repeat twice on each side.  Place towel under knee for comfort.

2) Standing Shoulder Sweep: Stand so you are perpendicular to a wall. Place both hands out in front of your chest and arms straight. With the outer arm, slowly reach your arm overhead as far as you can, keeping it as close to the wall while you make a sweeping motion. Ideally you will finish with your arm flat on the wall behind you (180 degrees from your other arm).  Perform 8 on each side.

3) Mountain Climber Plank:  Get into the push-up position (arms straight), balls of your feet on the floor.

Brace your core and keep your body still.  Slowly lift your right knee up towards your left arm, then back down to the starting position.  Your feet should only touch the floor in the starting position.  Repeat with your left knee up to your right arm, and alternate legs with each rep.  Perform 20 reps on each side for 2 sets.

4) Bridging:  While lying on your back, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a “Bridge” with your body.  Hold for 10 seconds.  Perform 10 times.

5) Side Plank:  While lying on your side, lift your body up on your elbow and feet. Try and maintain a straight spine.  Hold for 10 seconds.  Repeat 10 times then switch sides.

“A well rounded training regimen for a competitive cyclist during the off season consisting of total body strengthening, interval training, as well as addressing and specific movement dysfunction they may have, will lead to a successful injury free season,” concluded Horton.

Andrew Horton says Performance Physical Therapy opens its doors to anyone who wants to be stronger and more balanced, whether for sport or everyday life. For more information, please visit www.performanceptri.com.

For more information please visit; www.performanceptri.com

Editor’s Note: Illustrations of the exercises above can be obtained by contacting Andrew Horton at ahorton@performanceptri.com