Bristol is the UK’s first cycling city, and with 10% of Bristolians riding to work each day, we thought we’d share some cycling tips to help cyclists avoid any unnecessary aches and strains.
Cycling aches and strains
Cycling is a great way to keep fit and active – it works many muscles in your body and can be enjoyed by people of all ages. However, it can bring aches and pains with it such as lower back pain, neck pain, wrist pain and hand pain. The good news though is that most of these issues are completely normal for cyclists and can be resolved with a few small changes to how you sit on your bike.
Get the right fit
So whether you’re a beginner or have been enjoying cycling for years, if you want to avoid pain, it’s essential that your bicycle is the right fit for you. What’s more, making sure you have the right fit will not only help promote comfort and ease pain, but will also allow you to cycle for longer too.
Cycling tips
For more tips on how to cycle pain free, see below:
1. Stretch it out
Do some light stretches before and after you cycle to help avoid tight, tense muscles.
2. Try an e-bike
E-bikes are a great way to get started if you’re new to cycling as they offer more support, helping you ease your body in, and allowing you to progress with less intensity.
3. Take it slow
Cycling is not weight bearing which means that it doesn’t put a lot of strain on your joints and is a good choice if you want to get fit and lose weight. However, if you do too much of anything too quickly, you can wind up feeling fatigued or getting injured.
4. Check your saddle
Minimise strain on your lower back by positioning your saddle so you are seated flat or sloping slightly forwards. If your saddle is too low, it can make it hard to use your full pedalling range and leg power. While saddles that are too high can cause you to strain or injure yourself. Try testing a variety of seat shapes if you can too, to find the one that is most comfortable for your body shape and cycling position.
5. Pedal power
Adjust your seat to the right height to allow maximum pedalling efficiency; when the pedal is at the bottom, you should be able to sit on the seat with your leg almost straight with only a slight bend at the knee.
6. Pump it up
Pumping up your tyres regularly will help make cycling easier and put less strain on the whole body.
7. Check your feet
If you cycle a lot of the time, invest in a comfortable pair of cycling trainers. They encourage you to balance your weight evenly which will reduce pressure on your lower back.
8. Keep it loose
Wear loose, comfortable clothing that provides cushioning and support where required.
9. Hydrate
Cycling uses a lot of muscles and, if you are outside in the sun, you’ll easily get dehydrated. A good tip is to always keep a bottle of water with you and aim to drink every 15-20 minutes.
10. Relax your position
Avoid hunching your shoulders and straining your back, neck, shoulders or wrists when you’re on the bike by ensuring you can easily reach the handlebars. Also, make sure there is no more than a 60 degree angle from your back to the floor.
11. Mix it up
Try switching (safely!) between standing and seated positions whilst cycling. This will prevent you getting stiff, as well as making for a more fun workout.
Cycling isn’t supposed to be painful, so if you find you’re starting to develop backache or any other pain, try the tips above or pop to your local bike shop to see if they can help adjust your position. And if you’re still struggling, just give us a call on 0117 972 3518 to find out how we can help.