In Vancouver, we don't take sunny days for granted. When the sun is shining, especially in July and August, the city is buzzing with people running, cycling, and enjoying all sorts of outdoor activities. After all, there's a reason Vancouver is nicknamed "Raincity."
Cycling is an exhilarating and efficient way to stay fit, commute, and enjoy the outdoors. However, like any physical activity, it comes with its share of risks. At Therapy X Clinic in South Granville, Vancouver, we understand the common injuries cyclists face and offer comprehensive treatment plans through the various services our clinic has to offer. In this blog, we’ll delve into the common injuries related to cycling, how to prevent these injuries, and treatment tips. Let’s get to it!
Knee Pain, more specifically, Patellofemoral Pain Syndrome (PFPS)
Prevention:
- Proper Bike Fit: Ensure your saddle height and position are correctly adjusted to avoid undue stress on your knees.
- Strength Training: Incorporate exercises that strengthen your quadriceps, hamstrings, and glutes to support knee stability.
- Gradual Increase: Avoid sudden increases in mileage or intensity.
Treatment:
- Physiotherapy: Our physiotherapists can design a personalized exercise plan to improve strength and flexibility.
- Massage Therapy: Regular massage therapy helps reduce muscle tension and improve blood flow, aiding recovery.
Lower Back Pain
Prevention:
- Core Strengthening: A strong core stabilizes your lower back. Incorporate exercises like planks and bridges.
- Bike Fit: Adjust your bike to ensure a comfortable reach to the handlebars, avoiding excessive bending.
- Stretching: Regular stretching, especially hip flexors and hamstrings, can prevent stiffness.
Treatment:
- Chiropractic Care: Chiropractic adjustments can realign your spine and alleviate pain.
- Physiotherapy: Our physiotherapists can design a personalized exercise plan to improve strength and flexibility.
- Fascial Stretch Therapy: This therapy improves flexibility and reduces tension in the fascia, alleviating back pain.
Neck Pain
Prevention:
- Bike Fit: Ensure your bike fit promotes a neutral spine position.
- Posture: Keep your shoulders relaxed and avoid hunching. Tuck your chin to avoid excessive extension through your cervical spine.
- Strengthening: Strengthen your neck and upper back muscles with targeted exercises.
Treatment:
- Kinesiology: Our kinesiologists can help improve your posture and strengthen the muscles supporting your neck.
- Massage Therapy: Massage therapy can relieve tension in the neck and shoulders.
- Physiotherapy: Our physiotherapists have a long list of tools they can offer to alleviate pain, increase flexibility of your neck and shoulder muscles, and strengthen the proper muscles to support maintaining proper posture on your bike. Treatment modalities available at Therapy X include, but are not limited to, intramuscular stimulation (IMS)/dry needling, manual therapy, and exercise prescription.
Achilles Tendonitis
Prevention:
- Proper Footwear: Use cycling shoes that provide adequate support.
- Warm-Up: Always warm up properly before your ride.
- Avoid Overuse: Gradually increase your training volume to avoid overuse injuries.
Treatment:
- Physiotherapy: Specific exercises to strengthen and stretch the Achilles tendon.
- Chiropractic Care: Address any biomechanical issues that may contribute to the strain.
- Shockwave Therapy: Increase blood flow to help accelerate the body’s natural healing process, improve mobility, and enhance tissue repair.
Hand Numbness and Tingling (Handlebar Palsy)
Prevention:
- Handlebar Position: Adjust your handlebars to avoid excessive pressure on your hands.
- Gloves: Wear padded gloves to reduce pressure.
- Change Position: Frequently change hand positions during your ride.
Treatment:
- Massage Therapy: Targeted massage can relieve pressure and improve circulation.
- Physiotherapy and Kinesiology: Exercises to strengthen the muscles in your hands and forearms.
Saddle Sores
Prevention:
- Proper Saddle: Choose a saddle that fits well and provides adequate support.
- Bike Shorts: Wear padded bike shorts to reduce friction.
- Hygiene: Maintain good hygiene and keep your riding gear clean.
Treatment:
- Physiotherapy: Treatment for any underlying issues contributing to saddle sores.
- Massage Therapy: Helps in reducing inflammation and promoting healing.
At Therapy X Clinic in South Granville, Vancouver, our multidisciplinary team is dedicated to helping you stay injury-free and recover quickly if you do experience any cycling-related injuries. Whether you need physiotherapy, chiropractic care, registered massage therapy, kinesiology, fascial stretch therapy, or a combination of these services, we have the expertise to support your health and wellness goals.
Don’t let injuries keep you off the bike. Book an appointment online or call us at 604.742.3688 today and let us help you ride stronger, faster, and pain-free.
With Care,
Therapy X Collective
