However, many experienced cyclists will tell you that this is a misconception. Most of the injuries mentioned above are often caused by incorrect cycling posture or poorly adjusted bicycles—what they call “tragedies.” In fact, cycling is definitely a healthy activity for both body and mind, and many cycling-related injuries can be prevented, avoided, and treated.
Knee Injuries Are Mainly Caused by Poor Cycling Habits
Cycling is actually a very ideal exercise for the knees. Doctors often recommend biking for those with knee problems because cycling puts almost no pressure on the knees and usually doesn’t involve external impacts, with the range of motion staying within the knees’ normal limits.
However, studies show that improper cycling technique can lead to knee injuries. This cause accounts for about 80% of all cycling-related knee problems. While bicycles are perfectly symmetrical, the human body is not—the various differences in people’s bodies (like uneven leg lengths or flat feet) can become apparent while cycling. In just two hours of riding, your knees bend approximately 10,000 times.
Solution: If you feel knee pain, you can apply ice to the area, but limit it to 20 minutes.
If the pain is at the front of the knee, raise the saddle by 2–3 mm. If it’s at the back, lower the saddle by 2–3 mm. Choose easier gears or a less challenging route to keep your pedaling cadence at least 60 revolutions per minute. When climbing hills, alternate between sitting and standing positions to engage different muscle groups.
There are generally two ways to adjust saddle height: one is to multiply your inseam length by 0.886, and the other is to sit on the bike and place the heel of your foot on the bottom of the pedal, ensuring your leg is fully extended.
After a knee injury, if you’re still able to move, maintain a reasonable amount of activity. Avoid using gears with too high a gear ratio that make pedaling too strenuous. Use clipless pedals—they help correct improper pedaling techniques and protect your knees. Warm up properly before cycling. In cold weather, when blood circulation to the joints decreases, pay special attention to keeping your knees warm. When cycling in cold conditions, wear knee pads or long pants that cover your ankles.
Lower Back Pain? Exercise Regularly
If you haven’t ridden a bicycle for a long time or suddenly go off-road cycling, you might experience lower back pain. This discomfort can sometimes extend down to your legs.
Solutions:
The more you cycle, the stronger your back muscles will become. Your abdominal and back muscles support your lower back, so focus on strengthening these areas during training. A high-quality dual-suspension bike can also help alleviate back pain.
Neck Pain? Posture Is Key
If you stretch your neck for too long, the muscles there may become sore. This can occasionally happen while cycling.
Check whether your cycling posture is correct. Sitting too upright while hunching your back keeps your neck muscles constantly tense. Don’t grip the handlebars too tightly—let your elbows and shoulders relax. Stay loose and ensure your upper body remains agile.
Massage your tight neck muscles regularly or develop a habit of applying gentler pressure. If the pain is severe, consult a massage therapist or try physical therapy to relieve the discomfort. If the pain persists, see a chiropractor for spinal adjustments.
Also, make sure your hat brim isn’t pressing down too low—it can unnaturally tilt your head upward, increasing tension in your neck muscles. Wear professional anti-slip glasses to prevent them from sliding down due to sweat, which could also push your hat brim down.
Skin Irritation? Prevent It Early
This condition can be quite uncomfortable for cyclists. Common irritated areas include the groin, inner thighs, nipples, feet, and neck.
Before setting off, apply petroleum jelly and tea tree oil to areas prone to chafing for lubrication and protection. On warmer days, wear thinner, looser clothing.
Severe Back or Rib Pain Also Related to Posture
Sharp, sudden pain in the ribs is often caused by the diaphragm being strained as it pulls upward from beneath the ribs. Back pain is usually the result of poor cycling posture.
When cycling, avoid hunching over the handlebars. Keep your back straight and chest lifted to give your diaphragm enough room to move. Warm up before cycling and ride at a pace your body can handle.
Many cyclists with back discomfort raise their handlebars too high to sit upright and keep their spine straight—but this is incorrect. When cycling on rough terrain, a rigid spine has no cushioning, and bumps can cause vertebrae to compress together, worsening back pain.
Choose a bike that fits your body size and maintain proper cycling posture. Your back should have a slight arch while cycling, and your hips and shoulders shouldn’t collapse. This allows your back to arch a bit more naturally when hitting bumps, which is harmless. But if your back collapses, bumps will push it further downward and may lead to serious spinal pain.
Achilles tendon pain requires adjusting the seat height
The Achilles tendon is located at the back of the ankle, connecting the calf muscles to the heel. Pain in this area indicates an issue with your pedaling technique. When the saddle is too high, you have to push down on the pedals with your toes, and excessive force over time can damage the tendon.
Solution: Adjust the saddle height so that your foot and ankle form a 90-degree angle while cycling, and try not to move it much. On long trips, try pedaling with different parts of your foot to avoid over-tightening the tendon.