Dr. Schoene

Common Bicycling Injuries

person riding a bike in chicago, IL

Cycling is a popular activity in Chicago and the surrounding area, but it comes with risks. Over 130,000 cyclists are injured each year in crashes across the U.S. Whether you’re a casual rider or a competitive cyclist, understanding common bicycling injuries and how to prevent them can be helpful. It’s important to know the most frequent injuries from cycling, particularly to the knee, foot, and ankle, and the tips for avoiding them.

How Bicycling Injuries Happen

Bicycle injuries occur from poor riding technique, lack of protective gear, and environmental conditions. Losing control of your bike, road hazards, and collisions with vehicles are some leading causes. However, even in a controlled environment, repetitive movements and improper body alignment can cause overuse injuries, especially to the lower limbs. Some injuries happen due to direct impact during a fall, while others are caused by improper posture or equipment. Understanding the most common causes and prevention methods to stay safe on your bike is essential.

Common Cycling Injuries and Their Prevention

Although there are many common bike accident injuries, you can prevent them by following a few tips.

Knee Injuries

Knee injuries, such as patellar tendinitis or iliotibial band syndrome, are often caused by incorrect saddle height, poor pedal stroke mechanics, or overexertion. Common symptoms are pain at the front of the knee, inflammation, and difficulty cycling for long periods. Prevention tips include:

  • Fitting your bike correctly: Ensure your saddle is at the correct height. A saddle that’s too low or high can force the knee to work harder than necessary.
  • Building up slowly: Avoid overtraining by gradually increasing your riding distance and intensity.
  • Strengthening muscles: Incorporate strength training exercises for your quads, hamstrings, and calves to support your knees.

Foot Injuries

Poorly fitting shoes, incorrect cleats, or prolonged pressure on the foot are common causes of foot injuries. Foot pain can also result from improper alignment or overuse during long rides. Common symptoms include pain in the arch or ball of the foot, numbness, or tingling during rides. To prevent them:

  • Wear the right shoes: Make sure your cycling shoes fit correctly. Tight shoes can cause numbness, while loose ones can cause friction and blisters.
  • Adjust your cleats: Adjust your cleats to align properly with your foot and pedal. Incorrect cleat placement can affect pedaling mechanics and cause pain in your feet.
  • Strengthen your feet: Regularly perform toe lifts and arch exercises to strengthen the muscles in your feet.

Ankle Injuries

Ankle injuries, such as sprains or strains, often occur when riders unexpectedly twist or rotate their ankles, particularly when dismounting or pedaling under high pressure. Incorrect foot positioning on the pedal can also cause excessive ankle stress. Common symptoms include swelling, bruising, or pain around the ankles, especially during pedaling. There are ways to prevent them, including:

  • Considering your technique: Maintain proper pedaling form to avoid twisting your ankle. Focusing on a smooth, circular pedaling motion avoids excessive ankle strain.
  • Strengthening your ankles: Regularly perform exercises, such as ankle circles and calf raises, to strengthen your ankle joints.
  • Wearing supportive shoes: Use cycling shoes with proper arch support and pedals that provide adequate grip to prevent slipping.

Back and Neck Injuries

Poor posture can strain the back and neck, especially on long rides. A saddle that’s too low or handlebars that are too far forward often exacerbate this issue. Common symptoms include stiffness, soreness, or lower back or neck pain. To prevent them, you can:

  • Fit your bike correctly: Ensure your bike’s frame size is appropriate, and adjust your saddle and handlebars for a more natural riding posture. 
  • Improve your core strength: Incorporate core-strengthening exercises, such as planks or Pilates, to help support your back.
  • Stretch regularly: Regularly stretch your back and neck before and after cycling to prevent tightness.

Shoulder and Elbow Injuries

These injuries are often caused by overuse, particularly from gripping the handlebars too tightly. The repetitive cycling motion can strain the shoulder and elbow joints. Common symptoms include pain, weakness, or stiffness in the shoulder or elbow joints, especially after long rides. To prevent them, you can:

  • Relax your grip: Avoid gripping the handlebars too tightly, as this increases strain on the upper body.
  • Strengthen your shoulders and elbows: Focus on exercises, such as push-ups or shoulder presses, that strengthen the shoulder and elbow muscles.
  • Adjust your bike: Ensure your handlebars are at the correct height to prevent overextending your arms and shoulders.

Wrist Injuries

Handlebars that are too low or far forward are the most common causes of wrist injuries for cyclists. Poor grip technique can also contribute to wrist strain. Common symptoms include pain, swelling, or numbness in the wrists and hands. To prevent them, ensure you:

  • Set your bike up correctly: Adjust your handlebars so your arms form a slight bend when gripping the bars.
  • Strengthen your wrists: Perform wrist curls or stretches to keep the muscles flexible and strong.
  • Use padded gloves: Wear padded cycling gloves to reduce pressure on your hands and wrists.

Bicycle Fall Injuries

Falls are the most common cause of cycling injuries. The results include cuts, bruises, sprains, fractures, and abrasions. It’s vital to:

  • Wear protective gear: Wear a helmet, knee and elbow pads, and gloves to protect yourself. Studies show that only 50.7% of injured bicycle riders were wearing a helmet at the time of the crash — it can make a significant difference.
  • Practice falling: Practicing how to fall properly can help you avoid injury should you lose balance.
  • Be aware: Pay attention to road conditions, and watch for obstacles that could cause you to lose control.

Advanced Preventive Measures for Cycling Injuries

Besides the basic preventive measures, cycling-specific apps or devices can help monitor your performance and offer insights into your riding style. Some cyclists use tools to track metrics, including cadence, heart rate, and pedaling form. These devices and expert guidance can help you pinpoint inefficiencies and adjust your technique to prevent overuse injuries.

Make an Appointment at Gurnee Podiatry & Sports Medicine Associates

Cycling is a great way to stay fit and enjoy the outdoors, but it’s vital to be aware of common injuries, particularly those affecting the knee, foot, and ankle. If you have pain, book an appointment today at Gurnee Podiatry & Sports Medicine Associates. We can provide an accurate diagnosis and treatment plan to get you back on the road.


Image by Jonny Kennaugh | Licensed with Unsplash License