It's the time of year when more people are getting active outdoors, and I've had patients asking this week how to prevent and treat cycling injuries in Bristol.
Cycling is an increasingly popular way of exercising and commuting.
According to Government statistics pedal cycle traffic has increased by 96% between 2004 and 2020, whilst serious injuries have increased by 26% over the same period.
Road safety charity Brake has stated in research that there are 22,000 cycling injuries per year across the UK, equating to an average of 60 per day.
As an experienced osteopath in Henleaze, I have over 25 years of experience treating sportspeople, and have worked closely with many cyclists during that time.
With patients ranging from pro cyclists to novice leisure cyclists, my work as a Bristol Osteopath with cyclists has been very varied.
The majority of cyclist patients I treat are sporting cyclists and some commuters.
I am also a keen and experienced cyclist myself, and have a personal motivation to help prevent cycling injuries. I have a specific interest in treating cycling injuries, and managing ones that have already occurred in patients I see.
The two main types of cycling injury
The two most common cycling injuries I treat in Bristol are:
Traumatic injury - often after falling from a bike. These can be very serious, and I sometimes see patients after they have been to A&E.
Minor falls from bikes can include an injured body part such as shoulders, hips, back and neck injuries.
Non-traumatic injury - these are usually caused by poor cycling position, or overuse/repeated action of poor cycling techniques.
How do I treat traumatic cycling injuries?
I treat the traumatic injuries from a cycling injury in a number of ways, including restoring body balance within joints and muscles, promoting healing in the tissues, improving circulation to the injured area, and re-strengthening and re-balancing the moving parts.
Often the body parts affected and requiring treatment are distant from the primary site of a cycling injury.
There are commonly elements of whiplash-like symptoms in cyclists who have had traumatic falls.
How do I treat non-traumatic injuries?
These are often more subtle and need a bit of detective work to find the causative factors. Most commonly these will be to do with ride position, ride technique or inappropriate training. I touch on these in prevention below.
How do I prevent cycling injuries?
Riding position - the set-up is key for any cyclist of any level.
Getting a good riding position is essential to avoid repetitive cycling injuries.
If you are cycling frequently at any level, it is worth getting a professional set-up. This will also maximise your riding efficiency, make you faster, as well as less likely to sustain a cycling injury.
Safety gear - this is critical in avoiding cyclist injuries.
Basic safety equipment such as helmets are critical. There are still many cyclists around Bristol who ride without one, and even a minor bump to the head can have a massive, life-changing impact.
Being visible is another key consideration when cycling. Go Hi-Viz and be seen.
Steady and slow - building up cycling distances reduces the risk of injury.
Just like any other sport, don't do too much too quickly when cycling for fitness. Building cycling fitness slowly will reduce the risk of injuries.
Nutrition & Hydration - make sure that you eat and hydrate on longer rides.
The body works best when it is well-nourished and watered. Depleting the body of food and fluids increases the chances of a cycling injury.
Warm up and warm down - it is really easy to get cold on a bike, especially if you get wet. Dress appropriately for your experience level, and keep warm.
Stretching well and warming down after cycling is critical at any level.
Bike maintenance - having a well maintained bike will reduce the chances of cycling injuries, as well as enable you to go faster and to ride more safely.
Finally - ride safe, have fun, and enjoy your cycling this Spring and Summer.
If you would like to discuss how osteopathic treatments in Bristol could help you with cycling injuries, please book a consultation with me online here.
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