How to Avoid Common Bike Injuries

senior cyclistWhether you are interested in road cycling, mountain biking, or just commuting to work, cycling injuries can happen to anyone.  In this article we will discuss three common bike injuries.

Achilles Tendonopathy: Achilles tendonopathy is an overuse injury caused by a breakdown of the tendon.   If you have tight calf muscles, spending several minutes performing heel raises before beginning your ride will reduces the risk of injury.

Achilles tendonopathy can also be caused by poor bike fit. Having the bike seat too high keeps the positions of your foot and toes pointed down, causing constant contraction of the calf muscles.   When the foot and toes point up during the bottom portion of the pedal stroke, the tension on the Achilles is released and this allows the tendon to have needed periods of rest.

Saddle Sores: A saddle sore is a skin disorder caused by long hours on a bike seat;  which is caused by the friction of your sit bones against the seat.  Having your bike seat too high can also causes this condition.  Lowering your bike seat can lessen the side-to-side motion of the pelvis, which can cause excessive friction against the seat. If you are still having problems, perhaps a different style of bike seat might provide relief.  Also, make sure your bike shorts are providing enough cushion/protection between you and the seat.

Lower Back Pain: Biking for long periods of time in a “riding” position is a major cause of lower back pain. Excessive flexion in the lumbar region of the spine can lead to nerve entrapment and sciatica.

Biking often overlooks core muscles, and having weak muscles can lead to low back pain by forcing supporting muscles to compensate for weaker muscles. Back pain can also be caused by a leg length discrepancy or misalignment of the spine. For more information on how to strengthen your core, please contact our physiotherapists.

Riding a bike that is too big for your frame, can also cause lower back pain; so take the time to have your bike fitted to your body: finding the correct body position on a bike will help avoid future biking injuries.

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Mudd, Sweat & Tears Event

The most recent Mudd, Sweat and Tears event on Vancouver Island was located at Mount Washington on July 19th.  Our fearless clinic manager decided to take on this challenge solo… and proved that she has what it takes! (Here are 10 things Dawn learned from the Mudd, Sweat and Tears event)

NOW… Diversified Health has decided to enter a team into the next Mudd, Sweat and Tears event in Langford on November 1st.  We are sending out the challenge to any of our patients who would like to be part of this fun event.

For those of you who have not heard of Mudd, Sweat and Tears; it is a 10k obstacle course mud run event of extreme proportion. This course combines the best organic and natural features found throughout each site, with a series of constructed obstacles, which will have you – crawling, climbing, swimming, carrying and dragging yourself, possibly fellow competitors, and a series of objects: up, over, under, through and around hill and dale. And just when you think there can’t be another hill to climb or pit to drag yourself through….

Warning:

Mudd, Sweat and Tears is not for the faint of heart or unprepared. You will get dirty, muddy, scraped up, cold, physically and mentally punished, and may end up smiling continuously. If you’re not of average or above average fitness levels, prepared to race hard, race smart and help your fellow competitors, than this may not be the event for you. On the other hand, for those who are up for the challenge the rewards can be contagious!

Mudd, Sweat & Tears donates 5% of net profits of every Canadian event to Breakfast Clubs of Canada. In addition, we encourage all participants to donate when they register. You can receive a donation receipt for any donation of $5 or above during the registration process.

Please contact Dawn at dsteel@diversifiedhealth.ca if you have any questions or would like to be part of Diversified Health’s Team!!

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