Cycling Pain | How to Deal with it!
13/10/2018 | Natural Leigh
For many road bike enthusiast there is nothing more frustrating than cycling pain. We have all been there, we have waited all week for our ride, have everything planned out, only to be limited by the frustrating pain caused by cycling. I am an avid biker and know all too well how this feels and how it can be so limiting to our ride and workout. Many times our pain can be caused by the set up of our bikes. If you are not properly fitted to your bike by a professional this can cause you much hardship. Sometimes our cycling pain can be caused by our riding position and we just need to readjust our bodies ever so slightly to get that dream ride we all long for.I have been cycling for the past four years, averaging right around 100 miles per week. I have introduced many people to the sport and get so much joy having people fall in love with the sport. I have noticed that many beginning riders have a weak core and so they rely up their arms and elbows to help carry the weight. Many times my friends will complain of their hands falling asleep or their shoulders aching as well. I always recommend they start a regimen to strengthen their core or get as many rides in to work through these beginning stages as quickly as possible.
Many times beginning riders start out with too long of rides and don’t give their bodies proper time to build itself up for all of the wear and tear. I have found that rides of around 15 miles in the beginning allows the rider to experience the joy of the ride but also find respect for the aches and pains associated with their new found love. I also have heard many complaints about getting used to the seat. We all know the value of a good pair of riding shorts or some Chamois Butter but there is nothing that compares to time in the saddle to help get you through all of the cycling pain. If you’re a seasoned cyclist, it is most likely wear and tear. Your body has gotten used to your bike and training regimen over the years, then suddenly you have knee or back pain. General aches and pains can be remedied with traditional treatments such as rest, ice and with the following suggestions.
Hip Pain
Pushing those big gears can wreak havoc on your hips, as can tight muscles and weak legs. If you ride in a lower gear and increase your cadence you take pressure off of your hips. I will cover some hip strengthening exercises in some future blog posts.Knee Pain
Achy knees are usually a result of incorrect saddle and/or cleat position, weak outer glutes, and doing too much too soon, especially in a big gear. If it hurts in the front of your knee, your saddle maybe too low. If you have knee pain in the back or your knee it may mean your seat is too high. You can also use a lower gear to help take the strain from your knees.Foot Pain
If you experience hot spots or your foot falls asleep there are a few thing you can do. Proper shoe fit is vital for your foot pain. If you have numbness, loosen your shoes. If your shoes are already loose you may have to try a wider shoe. If your feet are burning you can try sliding your your cleats all the way back or get a stiffer soled shoe. Change your insoles of your shoes can help as well.Back Pain
Fatigue, age-related wear and tear, poor bike fit and a weak core can cause back pain and strain. Make sure your bike is fit properly so you are not overreaching. As you age you may need to adjust your riding position to compensate for decreased flexibility.Hand Pain
Excess pressure on nerves in your hand can cause numb, tingly fingers and pain in your wrists. Also, you may have too much weight on your hands or have your wrists cocked at too extreme an angle. Many times this has everything to do with a weak core. Wear a good pair of cycling gloves which have good padding. Hold the bar with your wrists in a neutral position (like when you shake someone’s hand). Check that the nose of your saddle isn’t tipped down, shifting your weight too far forward and onto your hands.Over-reaching causes tension through your shoulders and upper back. When you look at the front wheel with your hands on the hoods, your bar should obstruct your view of the hub. Relax your shoulders when you ride.Ankle Pain
Pain in the back of your ankle is a symptom of Achilles tendonitis–generally brought on by doing too much too soon. Having your cleats too far forward, which makes you pedal on your toes, can also strain the Achilles. I would also highly suggest you use
Natural Leigh Pain Free to help remedy your cycling pain. Many of riding buddies have said it is the best thing they have ever used to help alleviate their pain with an
all natural remedy without having to ingest an anti-inflammatory. You just spray it on before or after you ride and your cycling pain will be greatly reduced or eliminated in seconds. I use it before my rides on my legs and have found that my workouts increase in intensity by about 40%, because I am not fighting through all of the pain. Pain Free has definitely decreased my cycling pain.
