Blog • August 25, 2023

Cycling injuries: how to avoid muscle problems

Cycling lets many Quebecers discover beautiful scenery when the weather allows. But it can also cause many injuries if you don’t prepare before riding. Here’s how to avoid muscle problems.

Body position

Even though it’s a very useful way to get around, cycling remains a fairly repetitive sport. The human body isn’t designed to stay in the same position for hours. So you need a comfortable position. If you feel muscle numbness after a ride, your bike is probably poorly adjusted.

Factors such as saddle height or even the size of the bike often put extra load on certain muscle groups. Generally, to check whether your bike fits your height, straddle it with your feet flat on the ground. Then make sure there are about two centimetres between your crotch and the top tube of the frame.

Your saddle is also well adjusted if your legs can extend almost fully when you pedal. Your knees should be slightly bent when the pedal is at its lowest point. As for handlebar height, several settings are possible. If you ride in the city, we recommend setting the handlebars higher than the saddle for better visibility.

A gradual effort

If you’ve recently started cycling, you may not be ready for every trail. Like any other sport, cycling should be built up gradually. Otherwise, you could suffer injuries, sometimes serious, that affect your quality of life.

Listen to your body: if you can’t pedal anymore, stop before you get hurt. Before a ride, you can also note the different routes you can take to make things easier. For example, if you’re riding in the woods, take a flatter detour instead of wearing yourself out on hills you’ve already ridden.

Start training early

One of the best ways to reduce injuries during your cycling season is to train ahead of time. This gets your body used to pedalling and to a comfortable position. We also recommend warming up regularly by pedalling a short distance (e.g. on a stationary bike). This loosens your muscles and prepares them for intense exercise.

Another very useful approach is to maintain your cardiovascular fitness and flexibility during the off-season. Several sports, such as cross-country skiing, yoga and swimming, complement cycling well because they work different muscle groups. By practising them, you’ll be ready to ride when the weather warms up.