With the promise of warmer, drier days to come, cycling enthusiasts like us are looking forward to getting out on the bike again. Cycling is great for our physical and mental health, but like any form of exercise, there is a risk of injury. In this blog we take a look at common cycling leg injuries, how they are diagnosed and treated, and whether there is anything you can do to minimise the chances of getting injured.
Remember, to maintain overall bone health its always a good idea not to just stick to one type of exercise repetitively but rather, have other appropriate low impact and strengthening exercise workouts intermixed.
Benefits of cycling
Firstly the good stuff. Cycling is low impact, which means it puts the muscles under less strain than other higher-intensity forms of exercise so there is a lower risk of getting injured. It provides a great workout for the major muscle groups and builds stamina and fitness. It is good for us to get out in the fresh air, helping us to feel better and giving us a boost of much-needed Vitamin D. Or, if you prefer you can stick to an exercise bike which offers the same great workout, including: improved cardiovascular fitness, bone and muscle strength, joint mobility and flexibility, and lower body fat.
The risk of injury
Most cycling injuries are not caused by a traumatic accident but by placing the muscles and joints under too much stress through repetitive overuse or because the body is misaligned due to poor technique or bicycle set-up. It is, therefore, possible to take steps to prevent yourself getting injured. Build up your fitness gradually, make sure you warm up and cool down thoroughly and don’t push yourself too hard, learning to recognise when it is time to stop. It is important for your bike to be correctly configured to you, including saddle height and tilt, correctly positioned handlebars and the interface between your foot and the pedals. Learning good technique and wearing the right footwear and clothing all contribute towards a more comfortable cycling experience.
Common hip and leg injuries among cyclists
Roughly half of all cycling injuries affect the knee. One of the most common of these is patellofemoral pain syndrome, sometimes referred to as ‘cyclist’s knee’.
- Patellofemoral pain syndrome is pain around or behind the patella (kneecap). If your saddle is incorrectly positioned it can cause the kneecap to move abnormally, resulting in the foot and leg becoming misaligned. This can lead to damage to the back of the patella. Among the treatments that may be offered are knee braces or arch supports, orthotics to relieve stress from the knee, taping to reduce pain and support the knee while you exercise or arthroscopic surgery to repair damage to the kneecap. In some cases, the kneecap may need to be realigned.
- Iliotibial band syndrome is inflammation to the iliotibial band, which is the connective tissue that runs down the outside of the thigh from the hip to the lower knee. Again, incorrect positioning of the saddle is a common cause as it results in continual flexion and extension of the knee joint when you pedal. Often iliotibial band syndrome will improve with rest, ice, painkilling medication and physiotherapy exercises. You may need to change your running shoes to correct problems with your foot movement. Surgery is rarely needed.
- Hip impingement syndrome is where the femoral head pinches against the socket of the hip joint, damaging the labrum that surrounds the joint and causing stiffness and pain. It is also called femoroacetabular impingement (FAI). You may need to adjust your bike so that your cycling stroke isn’t causing groin pain. Sometimes hip impingement syndrome improves with rest, anti-inflammatories and physiotherapy. If the pain continues, however, you may be offered arthroscopic surgery to repair or remove damaged tissue or to remove part of the bone that is pinching the labrum.
- Piriformis syndrome is caused by piriformis spasms or enlargement of the piriformis muscle which connects the pelvis to the upper surface of each hip and thigh bone, enabling you to rotate your hip and turn your leg and foot outwards. The symptoms of piriformis syndrome are buttock pain or numbness, aching and burning, and inflammation of the sciatic nerve, which can cause numbness or pain at the back of the leg. Treatments include physiotherapy exercises to stretch and strengthen the piriformis, steroid injections or painkillers. Surgery is rarely needed unless it is to remove scar tissue that can be causing pressure on the nerve.
- Snapping hip syndrome is either the result of the iliopsoas tendon sliding over the front of the hip and femur or the fascia lata rubbing over the outer part of the hip and femur. With ‘internal’ snapping hip syndrome you may experience a deep pain in the groin and a snapping sensation, causing the hip to move in a frog-kick motion. In the case of ‘external’ snapping hip syndrome the pain is on the outside of the hip and it may feel like the hip has dislocated. You may hear a click, snap or pop, but the syndrome is not generally painful. Treatments include painkillers, anti-inflammatories and physiotherapy. You may be offered steroid injections. Depending on the cause you may require surgery including IT band release, iliopsoas tendon release or arthroscopic hip debridement.
If you sustain an injury while cycling, we can offer diagnosis and treatment, with support to help you rehabilitate and advice on preventing future injuries. Contact us for more information.
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