Cycling can take a toll on the body – even if you’re not involved in a crash or accident. Repetitive motion injuries, also commonly called repetitive stress injuries or overuse injuries, can be common for cyclists because the movements to propel yourself forward are repeated over and over again. Think about your knees, ankles, and lower back.
There’s not a lot of room to vary the motions that are required to operate a bicycle, but the more you know about these repetitive motion injuries, the more you can do to prevent them or treat them when necessary.
What is a repetitive motion injury?
A repetitive motion injury is pretty much what the name implies. Doctors at Columbia University Irving Medical Center say these injuries “include damage to muscles, nerves, ligaments, and tendons caused by doing the same motion over and over.” This means that the pain is often nuanced and depending on the injury could require special care or attention. Treating a nerve issue might look different than a muscle problem.
For cyclists, this may be especially prevalent in the knees. Overuse can result in inflamed tendons, ligaments, or cartilage and cause symptoms that range from swelling and stiffness to difficulty fully extending the leg. Doctors often refer to this specific injury as patellofemoral pain syndrome (PFPS), and it’s common.
In fact, Cycling Weekly reports that a recent British study found 48% of cyclists had experienced knee pain at some point, with over 26% experiencing it in the past month. A little knee pain may seem normal for cyclists, especially those who partake in daily rides, but it’s important to note and pay attention to.
PFPS usually feels like a dull ache on or around the knee cap. Experts say if you’re experiencing sharp pains, it’s best to see a doctor because something more serious could be going on and require more intensive care. Knee pain can originate in several ways, but proper recovery time is often a good starting place to relieve chronic aches.
A sore lower back from sitting and bending forward over the handlebars can also fall under the repetitive motion injury. Because the muscles in this area connect to the thighs, you can also experience hip pain or discomfort in the legs.
When you have these injuries, be mindful of when they start, how long they last, and when they pop up again. The more information you have about your pain and related activities, the more you can tailor your care.
Symptoms of overuse injuries
Every injury is different, but people with repetitive motion injuries can expect symptoms such as:
- Pain
- Swelling
- Sensitivity
- Numbness or tingling sensations
Because these symptoms can be vague, it may be worth seeing a healthcare professional. Depending on the symptoms, they may order X-rays or other tests to determine the cause. For many minor overuse injuries, proper recovery is important. In some cases, physical therapy may be necessary.
Treatment and managing repetitive motion injuries
If you’re experiencing minor symptoms that don’t interfere with daily life but feel uncomfortable, there are ways you can treat symptoms at home.
- Rest: A day off or two can give your injury the proper break it needs to heal. If after a few days symptoms don’t improve, reach out to your doctor. Rest can be an important part of cycling, so try not to overdo it.
- Ice: A cold compress applied to achey areas may help reduce swelling, which can relieve pain.
- Elevation: Elevating the injured area so that it’s above the heart may also help with recovery.
- Pain relievers: Over-the-counter pain medications can help with inflammation and associated pain. Make sure to check with a doctor for extended use or to make sure it’s the right choice for your injury.
For more serious injuries, physical therapy can help strengthen areas of the body to rehab and prevent certain injuries from happening again. Exercises recommended by an expert will target certain muscle groups. Physical therapists may also use manual therapy techniques to manipulate bones and tissue.
Whatever treatment option you use to address your pain, be sure to take it easy and listen to your body. Reinjury can be common, especially once you start feeling more normal. Refraining from returning to the repetitive motion so intensely will help.
Overuse injury prevention
These pesky injuries can be a pain to deal with when they affect your mobility, especially if you rely on a bicycle to get around. Prevention can ensure you have better rides and don’t have to spend additional down time rehabbing an injury.
- Stretch: If you’re prone to stiffness or are new to cycling, remember to stretch – even if it’s a short ride. Short rides add up and can contribute to the symptoms that cause pain. Readying your muscles can make for an easier time post-ride. Having a cool-down routine can help, too.
- Utilize good gear: Protective gear like knee braces can keep joints in place while you ride and help prevent injuries that are due to repetitive motions.
- Rest: Prioritize small amounts of downtime before you’re forced to take a bigger break due to injury. If you’re prone to these overuse injuries, allowing the body enough time to recover will ensure that you’re ready for the next ride!