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Preventing Three Forms Of Cycling Injuries That Are Not Caused By Accidents

by Hector Holland

Do you know that you can get injured cycling even if you don't get involved in an accident? Here are three examples of such injuries, and what you can do to prevent them:

Ulnar Neuropathy

The hands, which have to hold the handlebars for long periods, are easily affected after extended periods of cycling. You increase your risk of injury to the hands when you grip the bars too tightly or lean forward too much. These positions put too much pressure on the ulnarr nerves (running from the little finger to the upper arm). Damage to this nerve is known as cyclists' palsy or ulnar neuropathy.

You should suspect ulnar neuropathy if this part of the hand is feeling numb, weak or tingling, or if you can't move your little finger with ease. You may not experience all these symptoms, which may or may not go away after a few days.

To prevent cyclists' palsy, you need to:

  • Cushion your fingers by wearing gloves or using padded handlebars.
  • Every now and again, move your hands slightly to avoid too much compression in one part of the little finger.  
  • Don't lean too far over the front wheels since this puts too much pressure on your hands.
  • Adjust your handlebars and/or saddle so that you don't have to reach for the handlebars.

Saddle Sore

Saddle sore affects the crotch area, the inner thighs, and the buttocks. When your skin rubs against your clothing and saddle, the ensuring friction irritates your skin and may even result in a rush. The more you cycle, the more likely you are to develop saddle sores.

Here are a few tips you can use to prevent this form of cycling injury:

  • Stand frequently – give your skin regular rests by lifting yourself off from the saddle from side to side. Make it a habit by standing when you accelerate or approach hilly areas.
  • Lower your saddle – this reduces side-to-side motion of the pelvis area and reduces friction on the inner thighs.
  • Wear padded shorts – the padding provides adequate cushion, which also reduces friction.

Achilles Tendinitis

You get Achilles tendinitis when you use your feet for prolonged periods, and the Achilles tendon gets inflamed; thus it is an overuse injury. It starts as a tightness in the Achilles heel and then (gradually) becomes very painful. You increase your risk of Achilles tendinitis when you:

  • Cycle too frequently
  • Cycle for long periods
  • Straining too much, for example, by constantly cycling over hilly terrains

To prevent this Achilles tendinitis, space out the cycling sessions and stop when your tendons feel tight. Also, spread out the effort of cycling to different muscles by ensuring that you don't push the cleats all the way forward.

If you do develop the condition, then you need to stop cycling and consult your physiotherapist. In mild cases, you may be given anti-inflammatory medication and advised to stop cycling for some time while your physiotherapist like one from Therapeutic Services Ltd works with you to manage the inflammation and pain.

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