Cycling Performance & Cycling Injuries

By dint of their design speed machine racing bikes and mountain bikes encourage the rider’s body to constantly lean their weight forward. The forward-flexed position is, of course, more efficient for reduced wind resistance and improved riding efficiency and speed, but it also places considerable stress on the low back, neck, shoulders, elbows and wrists. Serious stresses are placed on these joints from weight bearing on the handle bars often leading to niggles and pains or more serious overuse injury. Additionally, in this position the lower back is constantly flexed and is vulnerable to injury.

As well as the postural problems faced by cyclists we see the adverse affects of heavy training workloads; overuse and repetitive problems in all of the leg muscles. Overuse of the hamstrings is very common as they are constantly shortened and work very hard in cycling.

Hand and wrist pain is commonplace. Hard riding in a forward flexed position stresses the hands, forearms; shoulders, back and the neck. Jolts and vibration from the road or trail sends shocks and stress through these joints; they are vulnerable to tiredness and injury. Don’t forget the head, which is as heavy as a bowling ball is constantly being held up with the neck in extension, this seriously fatigues the muscles of the neck and can also adversely affect the circulation and nerve impulses in the arms in some riders.

Low-back pain is common among bike riders; the ligaments of the lower spine are in a constantly stretched position when you ride hard, making them vulnerable to damage by sudden additional forces. The wrists and their supporting ligaments can be similarly affected.

Considering these factors it's little wonder that long training rides are so fatiguing and that the cumulative effects of sustained hard training rides are so debilitating.

Mountain biking exposes the rider to injury by dint of the rough terrain being ridden, often at speed. Spills, even the minor kind, can result in lasting trauma and sudden wrist or thumb, shoulder and neck sprains may occur from hard riding and general overuse.

Many cycling injuries are associated with muscle imbalances that develop as a result of spending a lot of time pedalling while you maintain an efficient aerodynamic posture. Riding in this fundamentally unnatural posture for prolonged periods will lead to undesirable tension and postural problems. For these reasons it is especially important to stretch tight muscles; your hamstrings, hips and lower back, and to strengthen all of the core muscles (lower back and abdominals). During a treatment session with a skilled Sports Therapist joint mobility can be measured and corrective strategies discussed for you to implement.

To further develop this point: When you ride hard, extended periods of time are spent with your head up and the neck cocked into extension, just so that you can see the way ahead. This position can result in chronic loading of the extensor muscles of the neck which in turn is associated with an exaggerated curvature of the neck and forward head posture. Cyclists are notorious for having a humped back from cycling in a seated position with a rounded upper back.

This should be and can be addressed:

To re-balance the postural faults created by long hours of cycling, riders need to exercise to strengthen the extensor muscles of the spine; stretch the chest and shoulder muscles.

I know riders just like to ride, but stretch thoroughly at least three times a week and strength train at least twice and you’ll perform better and avoid injury.

A good Sports Therapist can help you considerably not only by working on the muscles, like the Pro riders Soignueur, but also by providing guidance on how best to tackle the stretching and strengthening exercise issues.

Additional to these postural problems don’t forget the tension and knots that become manifest in the major muscles of the legs and glutes; those that move you and the bike forward. Long hours in the saddle and heavy workloads achieve performance improvements, but it'll also lead to areas of micro-damage and general tension in the muscles, sports massage is a superb way of alleviating these problems and optimising performance improvements.

Committed and serious riders need a form of massage specifically designed for athletes.

Adding sports massage to your training routine can improve your performance. As the training and riding hours pile up, so do the aches and pains. These little aches and pains can turn into a serious injury. Regular Sports Massage will help alleviate pain and pinpoint and address problems before they become detrimental to your performance.

To quote Chris Hoy from the Sunday Times 7th June 2009

“Three times a week I have a physio session or massage at the Velodrome. When you’ve pushed your body that hard you need to maintain it or it will break down”

After a strenuous workout or race, sports massage can aid and promote your recovery.

You can benefit from half an hour of work on a specific area that you feel needs attention or an hour of treatment for more general and maintenance work. 

Athletes around the world rely on massage as an important part of their training regimen.

Sports Massage techniques, can aid recovery and help avoid injury. Faster recoveries mean you will be able to train harder, maximise your workouts and allow your body to adapt to a higher level of stress and ultimately higher levels of success.



Sports Therapy Treatments can: 

• Enhance body awareness; helping you to feel what’s really going on in your muscles
• Identify problem areas before they develop into injuries
• Remove knots in muscles formed as a result of injury or hard training
• Relax and stretch muscles that have become shortened and tight
• Improve range of motion in the joints
• Restore suppleness and elasticity
• Relieve pain and stress
• Free muscle adhesions and soften scar tissue caused by injury or overuse
• Improve circulation
• Flush out toxins that cause muscle stiffness and soreness
• Relax the body and mind
• Speed recovery and healing from exertion 

Sports Massage techniques may differ as you have different needs at different times.

A knowledgeable Sports Therapist will ensure that each session is tailored to the specific needs of the sport, injury and the individual. 

Pre-ride: A sports massage treatment can be an adjunct to your warm-up, to increase your circulation and flexibility, and leave your muscles resilient and ready to go.

Post-ride: A sports massage will increase your circulation to speed the removal of fatigue toxins, relieve your muscle spasms and prevent soreness, minimising recovery time.

Fine-tuning: A sports massage will search out the areas of biomechanical stress in your muscles and relieve them, before they become problems, enabling you to train harder and more consistently. 

Injury Rehabilitation: Sports massage speeds your healing, increases range of motion, reduces scar tissue allowing the muscle to expand/contract normally.

There is no reason to carry soreness and stiffness from your last session or ride into the next. By taking measures to speed your recovery following exertion you can reach a higher level next workout.

Sports Massage provides an ingredient for that complete recovery 

Treatment from an experienced Sports Massage Therapist can identify and address any muscle imbalances, along with provision of specialised advanced stretching or strength programs and advice that will keep you riding injury free, faster, for longer.

Call or Email now to book an appointment.