Some great cycling tips from our new sports chiropractor!

Whether it’s from accidents, overuse, or poor riding form, injuries and road cycling go hand in hand. In order to gain the best from your ride, it is imperative to learn how to properly manage these injuries when they occur, and take steps to prevent them recurring in the future. This article will look at the most common overuse injuries that elite cyclists are likely to suffer from, how to prevent them and how you can get back on the bike faster after injury.

In 2012 a Spanish study concluded that most (89.6%) injuries occur during the training phase and of these injuries only 4% are attributed to traumatic injuries as a result of accidents. Overuse injuries are the most common experienced by cyclists, and we will now discuss a few of these.

Achilles Tendonitis
Due to the constant plantar to dorsi flexion (toe up – toe down) movement of the ankle during cycling, a large load is placed on the gastrocnemius muscle. As this muscle becomes overworked and fatigues, more strain is placed on the Achilles tendon, which attaches to the posterior ankle. Tendonitis usually occurs after exercise has been completed and the muscles have cooled down. The gastrocnemius muscle tightens and pulls on the tendon causing inflammation and micro tears at the heel.

Some common symptoms of Achilles Tendonitis include:
– Pain and stiffness of the Achilles tendon
– Pain on the posterior heel
– Tightness of the gastrocnemius muscle

Patellar Tendonitis
During the Power Phase of pedalling, the knee is under load from both the hamstrings and the quadriceps, which puts tremendous stress on the patellar tendon, the tendon that runs down the front of the knee. As is the case with Achilles Tendonitis, a repetitive flexion to extension movement of the knee can cause tightening of the tendon leading to inflammation and micro tears.

Symptoms of Patellar Tendonitis
– Pain and stiffness at the patellar tendon, particularly where it inserts on the tibia
– General pain in the knee
– Restricted knee mobility

Lower Back Pain and Neck Pain
A large amount of time is spent in a hunched position whilst training and competing. While this posture will help to shave precious seconds off your time, it can lead to a few issues post race.
As your muscles become fatigued and lactic acid begins to build up they will begin to tighten and sprains and strains are more likely. This is why most acute non-trauma related injuries occur in the final third of races. The pressure of these strained muscles on the joints and nerves in your lower back and neck can lead to joint dysfunction and decreased range of motion. If this is allowed to go unchecked, it can lead to headaches and migraines due to neck dysfunction, and sciatic type pain in the lower back and down the legs due to lower spinal issues. Particular areas to look out for are in the cervical spine and Sacroiliac joints at the base of the spine.

Symptoms of Back injury
– Joint stiffness or pain
– Pain when moving
– Pain worsening after sitting for short periods
– Pain radiating to the legs or arms

Prevention
As with all forms of exercise, preparation is key. Complete a thorough warm up of all muscle groups required, including gentle stretching and movement exercises, before competing or training.
Work with a chiropractor to determine which muscles, ligaments or joints require extra attention. After competing; Do not sit down and relax, instead have a 15 minute post-race cool down routine. In this time you should focus on any muscles which you felt were tight or sore during the race and if required apply ice immediately to any injuries.
Ensure you also stretch all the muscles from your ankles, all the way to your back and neck. These include but are not limited to gastrocnemius, quadriceps, psoas, lumbar erector spinae, rhomboids, latissimus dorsi and deep neck flexors.

One to two days after a race is where you will most likely feel any significant muscular discomfort, so look out for the signs and symptoms of injury, that may present during this time.

If you are suffering from any sort of joint, muscle or back injury it is important to book in an appointment with your chiropractor as soon as the injury presents itself. Your chiropractor will provide evidence-based treatment, to ensure your body is in perfect condition to jump back on the bike and train for the next race.

The earlier the intervention, the better the prognosis!

After treating a range of professional and amateur athletes in Scotland, Jack Cowled has returned to become LiveActive’s dedicated sports chiropractor. Jack’s long history of playing competitive sports including football and cricket has developed his interest in injury management and rehabilitation.

The chiropractic techniques that Jack has used include diversified, ART, taping and FMS, which have proven effective in treating common injuries seen in athletes of all skill levels. A keen runner, football player and Cross Fit athlete, Jack can plan out paths to recovery for injured athletes at all levels. His preference is to integrate nutrition and rehabilitation plans where possible for patients, bringing a comprehensive approach to reaching their health goals.

Jack has completed a Masters of Chiropractic through Sydney’s Macquarie university, and is excited to be joining the Live Active team. As the resident sports chiropractic specialist, Jack looks forward to meeting and getting to know Live Active’s athletes and helping them to realise their potential.

p: 02 8073 3337
e: info@liveactiveclinic.com.au