4 Common Cycling Injuries (And How to Prevent Them)

While you may think you're immune to overuse injuries in a non-impact sport, it turns out that cyclists get hurt just like everybody else. Here's an inside look at common cycling injuries, treatments that can help and prevention tips to keep you on the road and on track.

Hamstring Strains

The hamstring is made up of three muscles along the back of the leg that make it possible to bend the leg at the knee. When they get stretched too far, a strain or tear can occur.

"We especially see a lot of hamstring strains early in the season when people go from the trainer to riding outside," says Dr. Chris Leisz, Medical Director of the Endurance Sports Injury Clinic through Allina Hospitals and Clinics in Minneapolis, Minnesota. Pain, bruising and general tenderness accompany hamstring strains and can be particularly nagging if you don't treat them with care.

Treatment:

• Rest for several days without doing any activity that involves the hamstring
• Ice the area for 10-20 minutes twice daily
• Wrap the leg with an elastic bandage or compression sleeve to promote blood flow to the injured area

Prevention:

• Always warm up for at least 15 minutes before any hard effort
• Ease into any change in training
• Make sure the strength in your quadriceps is equal to your hamstrings by doing the following exercises:
• Hamstring curls
• Dumbbell lunges
• Wall sits

More: 11 Exercises to Boost Hip Strength

Achilles Tendonitis

Issues with the Achilles tendon occur when the connective tissue begins to strain. "Achilles tendonitis is caused by overuse," explains Dr. Liesz. "If you go out a little too hard, ride too many hills, or stand up a lot, you can end up sometimes straining the tendon."

Once the Achilles gets swollen and sore, a rupture can happen easily, so be sure to nurse this injury before returning to full training.

Treatment:

• Rest the Achilles for several days to allow the inflammation to go down
• Ask your doctor about putting a shoe insert or heel lift in your shoes to help relieve some of the pressure on the tendon

Prevention:

• Avoid workouts with excessive sections of climbing
• Strengthen your calf muscles using the following exercises:
• Calf Raises (both legs)
• Single leg calf raises with 5-pound dumbbells

Patellar Tendonitis

Slow recruitment of the gluteal muscles can lead to instability in the pelvis, which can create problems such as Patellar Tendonitis.

"Weakness that causes you to rock to one side more than the other can create problems with the mechanics of the leg because you end up having more internal or external rotation of the knee," explains Dr. Leisz. This type of tendonitis causes chronic pain and swelling in the patellar tendon.

Treatment:

• Back off of training for a few days to allow the inflammation to decrease
• Wear a patellar tendon strap to help stabilize the tendon and allow it to heal
• Ice for 10-20 minutes twice daily

Prevention:

• Don't ride through pain; tend to your knees at the first sign of discomfort
• Strengthen quadriceps to relieve tension off the patellar tendon with the following exercises:
• Squats
• Knee extensions

More: Knee-Strengthening Tips for Cyclists

Illiotibial (IT) Band Syndrome

IT Band Syndrome can be caused by a weakness in the gluteal muscles. "We see the IT Band causing pain in the hip for cyclists, whereas it causes pain near the knee in many runners," says Dr. Leisz. As the IT Band tightens, the pain tends to get worse as training continues.

Treatment:

• Use a foam roller to roll out and stretch the entire length of the IT Band
• Back off of activity for several days to allow the inflammation to go down

Prevention:

• Strengthen gluteal muscles and hip abductors with the following exercises:
• Lunges
• Side leg lifts
• Make sure your bike pedals are properly calibrated

More: Tight IT Band? 3 Simple Exercises to Fix it Now

Bike Fit That Doesn't Fit

An increase in training intensity or volume can produce cycling injuries, but surprisingly, improper bike fit may be the biggest culprit.

"Poor bike fit is a contributing factor to a lot of bike injuries," says Dr. Leisz. "When your pedals are calibrated incorrectly or the angle of the seat is wrong, injuries can occur."

Treatment:

• Take your bike to a certified bike shot to get your fit adjusted correctly.

More: 10 Bike Myths...Debunked

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