Health Encyclopedia
Cycling Injury Prevention Tips
- The most important thing you can do to limit injuries is to have a bike is in good working condition that fits properly. If you need help, check with a local bike shop.
- Wear biker shorts when riding to help pad your body. Talk with an experienced cyclist for brand recommendations.
- Pump up your tires to the recommended levels before every ride.
- If you are new to cycling or have been off the bike for a long period, make your first ride a short one. If nothing hurts following the ride, try riding a little bit farther the next time. Gradual progress helps prevent overuse injuries.
- As your rides get longer and harder, avoid participating in hard rides back to back.
- If you do difficult intervals one day, go for a medium to long recovery ride the next.
- Vary your terrain occasionally – switch between strenuous climbing rides and some relatively flat rides.
- Stretch after you ride to limit soreness, increase range of motion, and decreased recovery time.
- If after several rides you have pain in your knee or back, have your bike refitted.
Conditioning and Functional Strength Training
Download these tip sheets to learn more about:
- Starting a Conditioning Program
- Starting Functional Strength Training
- Balance Exercises
- Body Weight Exercises
- Core Training Exercises
