Cycling Outdoors
Bicycle riding is an excellent fitness and leisure activity, but this type of outdoor sport carries certain risks. What should you do to quickly and effectively handle injuries when they occur?
(1) Knee Injuries
Cycling is actually very ideal exercise for the knees, and doctors often recommend cycling to those with knee problems. This is because cycling puts virtually no pressure on the knees and normally involves no external impact, with the range of motion staying within the normal limits of knee flexibility. However, studies show that improper cycling technique can still lead to knee injuries, accounting for about 80% of all knee-related cycling injuries. While bicycles are perfectly symmetrical, the human body is not—variations such as leg length differences or flat feet can become apparent during cycling. Over two hours of cycling, the knees bend approximately 10,000 times. If you feel knee pain, apply ice, but limit it to 20 minutes at a time.
Solutions: If the pain is at the front of the knee, raise the saddle by 2–3mm. If the pain is at the back of the knee, lower the saddle by 2–3mm. Choose a lighter gear ratio or an easier route to maintain a cadence of at least 60 revolutions per minute. When climbing, alternate between sitting and standing positions to engage different muscles. Adjust the saddle to an appropriate height. There are two common methods for setting saddle height: one is to multiply your inseam length by 0.886, and the other is to set it so that when you sit on the bike and place the ball of your foot on the lowest pedal point, your leg is fully extended. After a knee injury, if you’re able to move, maintain a reasonable amount of activity; avoid using gears that require excessive force. Use clipless pedals to correct improper pedaling technique and protect your knees; perform proper warm-up exercises. In cold weather, blood flow to the joints decreases as the body prioritizes sending blood back to the heart—pay extra attention to keeping your knees warm. When cycling in colder temperatures, wear knee pads or long pants that reach your ankles.
(2) Lower Back Pain
If you haven’t ridden a bicycle in a long time or aren’t used to off-road cycling, you may experience lower back pain. Sometimes the discomfort extends down to the legs.
Solutions: The more you ride, the stronger your back muscles will become. The abdominal and back muscles support the lumbar spine, so focus on strengthening these areas during training. High-quality dual-suspension bikes can also help reduce lower back discomfort.
(3) Neck Pain
Neck muscles can become sore if you keep your neck extended for long periods. This often happens during cycling.
Solutions: Check your cycling posture. Sitting too upright while arching your back keeps the neck muscles constantly tense. Don’t grip the handlebars too tightly; keep your elbows and shoulders relaxed. Stay loose and maintain flexible upper-body movement. Regularly massage tight neck muscles or get into the habit of using gentler force. For severe pain, consult a massage therapist or try physiotherapy to relieve discomfort. If the pain persists, visit a chiropractor for spinal alignment. Make sure your hat brim isn’t too low—it can unnaturally elevate your head and worsen muscle tension in the neck. Wear professional anti-slip glasses to prevent them from sliding down due to sweat, which could have the same effect as a low hat brim.
(4) Skin Abrasions
Skin abrasions are not serious—they result from damage to capillaries causing blood to seep into surrounding muscle tissue. However, if dirt, sand, or other foreign particles enter the wound, it can lead to infection.
Solutions: Elevate the abraded area to help stop bleeding. Clean the wound thoroughly with a brush. To keep the wound clean, wear loose clothing. Get a booster dose of the tetanus vaccine.
(5) Skin Inflammation
This condition can be very uncomfortable for cyclists. Common inflamed areas include the groin, inner thighs, nipples, feet, and neck.
Solutions: Maintain good personal hygiene and keep your first aid kit clean. Treat your body and clothing with antibacterial solutions promptly. Before setting off, apply petroleum jelly or tea tree oil to prone areas for lubrication and protection. In warmer weather, wear thinner, looser clothing.
(6) Sunburn
Sunburn is a general term referring to skin damage and inflammation caused by prolonged exposure to ultraviolet rays. After sunburn, the skin first turns red, cracks, then peels—sometimes accompanied by burning, itching, or even blisters.
Solutions: Apply sunscreen to your face, nose, arms, elbows, neck, ears, and exposed legs. Scar tissue is especially sensitive to sunlight—if you have scars, cover them with clothing or other protection. Wear leg and arm covers on your legs and arms. Calamine lotion and ice can help soothe sunburn. Keep using high-quality moisturizers to relieve symptoms and keep the affected areas hydrated.
(7) Chafing (Saddle Sores)
Chafing refers to painful sores, often occurring between the legs, caused by friction and pressure between the skin and the saddle, leading to broken skin. Sometimes ingrown hairs can also cause them. These sores can easily get infected with sweat, often making cycling impossible for a day or two after they appear.
Treatment: Buy high-quality cycling shorts. After cycling, remove sweaty shorts and shower immediately, then change into clean, dry clothes. If you develop chafing, wait until the sore has ripened, then gently drain the pus, disinfect the area, and use hot wax to remove hair from the infected region to prevent worsening.
(8) Eyes
Various things can injure your eyes, such as sunlight, insects, plants, dust, stones, and mud.
Solutions: Buy two pairs of glasses: one for sun protection and one for low-light conditions (you can get glasses with interchangeable lenses or photochromic lenses). If mud splashes, don’t rely solely on glasses—turn your face slightly and use your nose to shield one eye. Secure your glasses with a strap so you can easily remove and reattach them when they’re fogged up or covered in mud.