People have been riding bikes since the 1800s, but in recent years, the number of people cycling has surged. No longer is it an elite competitive sport, it’s now a worldwide, mass-participation activity.

It’s not just a means of getting you from A to B, or the fact that it’s an opportunity available to most people, regardless of age, size or ability; cycling is great exercise. It is an extremely effective form of low-weight-bearing cardio (aerobic) exercise. While weight-bearing activities like running are important for maintaining good bone health, it’s a good idea to mix in non-weight-bearing activities like cycling and swimming.

Cycling can also be an adventure, getting out on trails to explore new areas, taking in beautiful views, or just the fresh air. And although your cycling sessions can be solitary if you want them to be, it is also a great sport to do with others, creating lots of opportunities to form new friendships and build new communities.

For those of us who are more competitive, there are plenty of opportunities to put ourselves to the test, with a wide range of long- and short-distance competitions, charity events, and multi-sport challenges like triathlons. This brings the added satisfaction of giving us physical goals and challenges to work towards.

Then there’s the green aspect – opting to ride a bike instead of using a car keeps pollution and gas related emissions at zero.

But most of all, it’s fun, and it makes you happy, thanks to hormones called endorphins, which are released when you exercise.

But fitness can also be fickle. One minute you’re in the form of your life, and the next you find yourself struggling to rotate the pedals without pain. Cycling injuries are an unfortunate downside to the sport, and some people are more prone to suffering them than others.

There are two main types of cycling injuries, those caused by falling off (acute injury), often resulting in fractures, contusions, abrasions and concussion. And then the more common overuse injuries caused by the repetitive nature of cycling, including overtraining, biomechanical stresses, often due to muscle imbalances, and incorrect bike set-up.

This is why being posturally assessed and having your bike set up checked, are particularly important if you plan on cycling regularly. And just because you have it done in one year, doesn’t mean you’re sorted. Everyday activities affect our muscle balance, and this can change over time. And it is very frequently these muscle imbalances that cause injury.

What Causes Cycling Injuries?

As with any overuse, overload or training error injury, you have to consider your body’s tissue capacity. Musculoskeletal tissues, including muscle, tendon, and bone, are constantly evolving, and with appropriate loading (training) and adequate recovery time, these tissues become stronger and develop greater stamina.

However, overloading or underloading can cause tissue breakdown, fatigue, and pain. Hence, cumulative stress or load above the tissues’ capacity can cause overuse injury. This makes monitoring your training load, giving your body time to adapt, and gradually increasing the volume and intensity of your training essential components of staying injury-free when cycling.

And this is relevant whether you’re a casual recreational cyclist who takes their bike for a spin once a week, compared with more serious cyclists who take part in long group training rides.

A Ferrari Built on a Ford Chassis?

Unthinkable! But could that be you?

Imagine the speed and power of a Ferrari without a matching chassis to ensure the stability and control required for good handling and road-holding. The inner workings that provide the stability, control, and endurance from your core and surrounding pelvic/buttock muscles are essential as a base for good, injury-free cycling.

The Three A-B-C Components to Staying Injury-Free on a Bike

A – Alignment

Muscle imbalances, weakness, flexibility issues, leg length discrepancies and being flat-footed can all lead to injury.

B – Bike Set Up

Again, this is fundamental to get right. An incorrect bike set-up can be the cause of injuries that could sideline you for months, and yet it’s easy to get right with some good advice.

C – Conditioning and Fitness

A good stretching and strengthening programme to correct the muscle imbalances and ensure you’re strong where you need to be, is the final component in staying injury-free.

Like any repetitive motion sport, cycling can produce a catalogue of niggling aches and pains that, if left untreated, can become more serious.

Common Cycling Injuries & Tips

Aside from falls, most cycling issues stem from overtraining, muscle imbalances, or incorrect bike set-up. Identifying the root cause early is essential for prevention.

Knee Pain (PFPS)

Often caused by the kneecap rubbing on the thigh bone due to a seat that is too low or riding in gears that are too “big”.

Tip: Try a higher cadence (90–120 rpm) and raise your seat to off-load the quadriceps.

Back Pain

Usually the result of hunching forward or poor core strength.

Tip: Stand up occasionally while climbing and ensure your bike is properly fitted to your body.

Neck Pain

Stems from “neck hyperextension” when stabiliser muscles fatigue, leaving the shoulders to do the heavy lifting.

Tip: Shorten your reach by using a shorter stem or raising your handlebars for a more upright position.

ITB Syndrome

Repetitive rubbing of the band over the outside of the knee.

Tip: Check your saddle height and consider orthotics if you have flat feet to prevent the leg from rotating inwards.

Achilles Tendon Pain

Overuse or inflammation often caused by a saddle that is too high.

Tip: Lower your seat and ensure your cleats aren’t pushed too far forward toward the toes.

Hip Pain

Often caused by over-training or muscle imbalances like a tight piriformis.

Tip: Address underlying weaknesses and increase your cadence to take the pressure off the hip joints.

Hand Pain (“Handlebar Palsy”)

Compression of the ulnar nerve due to weight distribution and road vibration.

Tip: Use gel-padded gloves and shorten your reach so more weight is supported by the saddle than the hands.

Burning Feet

Pressure on the ball of the foot, often exacerbated by hot weather or tight shoes.

Tip: Ensure shoes are wide enough and move cleats slightly closer to the heel to redistribute pressure.