Cycling is a fantastic way to stay fit, explore the outdoors, and challenge yourself, but it does come with some risks. Whether you’re a casual rider or a seasoned cyclist, injuries can occur and disrupt your training. 

From persistent knee pain to saddle sores, it’s common to suffer from cycle injuris at some point. In this guide, we outline the 12 most common cycling injuries, their causes, and the best treatments to help you get back on the bike. 

From adjusting your bike fit to improving your technique and applying targeted recovery strategies, you'll find everything you need to keep your time in the saddle pain-free and enjoyable. 

12 Most Common Bike Injuries and Treatments

Cycling can put stress on specific parts of our body, leading to common injuries. Here’s a detailed overview of each injury, its causes, and effective treatments to prevent or manage the issue.

1. Back Pain  

Causes:

• Poor bike fit: A saddle that is too high or handlebars that are too far can overstretch your back.  

• Postural issues: Prolonged hunching over the handlebars increases strain on your lower back.  

• Weak core muscles: A weak core fails to stabilize the spine during pedaling, leading to fatigue and pain.  

• Tight hamstrings: Shortened hamstrings can pull on your lower back while pedaling.  

Treatments:

• Bike fit adjustment: Ensure your saddle is level and the handlebars are at a comfortable reach and height. A professional bike fitting can be invaluable.  

• Core strengthening: Incorporate exercises such as planks, dead bugs, and bird dogs to stabilize your spine.  

• Stretching: Focus on your hamstrings, hip flexors, and lower back to improve flexibility.  

• Posture breaks: On long rides, periodically stand and stretch while pedaling to reduce strain.

2. Knee Pain  

Causes:

• Incorrect saddle height: A saddle that is too low increases knee flexion, while a high saddle can overstretch the knee joint.  

• Overuse injuries: Sudden increases in training intensity or volume can overload your knee. 

• Cleat misalignment: Poor positioning of cleats can cause improper tracking of your knee during pedaling. 

• Weak supporting muscles: Weak quadriceps, hamstrings, or glutes can place extra stress on your knee joint.  

Treatments:

• Saddle adjustment: Ensure your saddle height allows for a slight knee bend at the bottom of your pedal stroke (25-30 degrees).

• Progressive training: Gradually increase mileage and intensity to avoid overloading your knees.  

• Strengthening exercises: Include squats, lunges, and single-leg deadlifts to stabilize your knee.  

• Cleat alignment: Adjust cleats to allow natural foot movement, avoiding excessive inward or outward knee rotation.

3. Neck Pain  

Causes:

• Prolonged forward head position: This strains your neck and upper back muscles.  

• Low handlebars: An aggressive riding position can force your neck into hyperextension.  

• Weak neck and shoulder muscles: Insufficient strength in these areas can lead to increased neck fatigue.

Treatments:

• Handlebar adjustments: Raise your handlebars or shorten the stem to create a more relaxed riding position.  

• Neck stretches: Perform gentle side-to-side and forward-backward stretches before and after rides. 

• Strengthen upper back: Exercises such as rows and shrugs can improve posture and reduce strain on your neck.

4. Hand and Wrist Pain  

Causes:

• Excessive pressure: Leaning too heavily on the handlebars can compress your nerves and blood vessels.  

• Rough terrain: Prolonged vibration can cause numbness or tingling in your hands (cyclist’s palsy). 

• Poor handlebar grip: Incorrect positioning or a lack of cushioning can increase discomfort.

Treatments:

• Padded gloves: Use gloves with gel padding to reduce pressure and absorb vibrations.  

• Bar tape or grips: Upgrade to gel-padded tape or ergonomic grips for better cushioning.  

• Position changes: Shift your hand positions regularly to relieve pressure on the nerves. 

• Strengthening exercises: Wrist curls and grip-strengthening exercises can help improve endurance.

5. Numb Feet  

Causes: 

• Tight shoes: Restrictive footwear or excessively tight straps can reduce blood flow.  

• Cleat positioning: Cleats placed too far forward can increase pressure on the ball of your foot.  

• Overtraining: Prolonged rides can lead to swelling and compressing nerves in your feet.

Treatments:

• Adjust cleats: Position cleats further back to distribute pressure evenly.  

• Choose the right shoes: Select shoes with adequate toe box space and arch support.  

• Stretch feet and calves: Incorporate foot stretches and calf raises into your routine. 

• Loosen straps: Avoid over-tightening shoes during rides.  

6. Heel Pain

Causes:

• Repetitive strain: Overuse during pedaling, especially on climbs, can irritate your heel.  

• Poor shoe support: Insufficient cushioning or arch support increases stress on your heel.  

Treatments:

• Rest: Reduce your mileage and avoid steep climbs until the pain subsides. 

• Footwear upgrade: Invest in cycling shoes that provide proper arch and heel support. 

• Ice application: Apply ice to the heel for 15-20 minutes after rides to help reduce inflammation. 

• Stretching: Stretch the Achilles tendon and plantar fascia to alleviate tension.  

7. Hip Pain

Causes:

• Improper saddle position: A saddle that is too high or tilted forward can increase stress on your hips.  

• Tight hip flexors: Prolonged cycling can shorten and tighten your hip flexor muscles.  

• Muscle imbalances: Weak glutes or hamstrings can cause the hip flexors to overcompensate.  

Treatments:

• Saddle adjustment: Make sure your saddle is at the correct height and not tilted excessively. 

• Hip mobility exercises: Perform stretches for your hip flexors, such as pigeon poses, and incorporate foam rolling.  

• Glute activation: Include exercises like hip thrusts and clamshells to strengthen the glutes.  

8. Crotch Pain

Causes:

• Pressure on soft tissues: An improperly designed or positioned saddle can compress nerves and blood vessels. 

• Prolonged sitting: Long rides without adjusting your position can increase pressure in the perineal area.  

Treatments:

• Saddle selection: Choose a saddle with a cutout or ergonomic design to relieve pressure. 

• Proper shorts: Wear padded cycling shorts to reduce friction and cushion the area. 

• Position changes: Stand periodically during rides to relieve pressure.  

9. Saddle Sores

Causes:

• Friction and moisture: Repeated rubbing and sweat buildup can irritate your skin.  

• Dirty clothing: Wearing unwashed cycling shorts can harbor bacteria, worsening sores.  

Treatments:

• Hygiene: Wash your shorts after every ride and use antibacterial soap on affected areas. 

• Chamois cream: Apply this product to reduce friction and prevent irritation. 

• Rest: Take a break from cycling to allow sores to heal.  

10. Achilles Tendinitis

Causes:

• Overtraining: Excessive mileage or high-intensity efforts can place strain on your Achilles tendon.  

• Improper saddle height: A saddle that is positioned too high can lead to overextension of your ankle.  

Treatments:

• Rest and ice: Decrease your training volume and apply ice to the tendon for 10-15 minutes several times a day.  

• Stretching and strengthening: Engage in calf stretches and eccentric heel drops.  

• Lower saddle: Ensure your saddle is at an appropriate height to prevent overextension.  

11. Plantar Fasciitis

Causes:

• Lack of arch support: Poor-quality shoes or flat arches can strain the plantar fascia.  

• Overtraining: Increased mileage without adequate recovery can lead to inflammation of the plantar fascia.  

Treatments:

• Orthotics: Use insoles or custom orthotics to provide the necessary arch support.  

• Stretch and massage: Roll a ball under your foot to stretch the plantar fascia.  

• Rest and recovery: Reduce your mileage and intensity while focusing on recovery. 

Preventing and treating these injuries involves proper bike setup, good riding habits, and paying attention to your body. 

Note: If you experience persistent or severe pain, seek evaluation from a healthcare professional.

12. Common Spin Class Injuries

Cycling spin classes are a fantastic way to boot fitness and enjoy a high-energy workout. However, like any physical activity, you may encounter specific injuries, especially if you're a newbie. 

Understanding the common injuries associated with spin classes, such as knee pain, lower back pain, and hand and wrist discomfort, can help you take the necessary steps to prevent them. 

General Knee Pain

Causes:

• An improper bike setup, particularly an incorrect saddle height or position, can place excessive strain on the knee joint.  

• Overuse or sudden increases in resistance during a spin class may overload the knees.  

Prevention and Treatment:

• Adjust your saddle so your knee has a slight bend at the bottom of the pedal stroke (about 25-30 degrees). 

• Gradually increase resistance and intensity to avoid overloading your knee.  

• Strengthen the muscles around your knee with exercises like lunges and squats to improve joint stability.  

Lower Back Pain

Causes:

• Poor posture on the bike, such as hunching over the handlebars or slouching, can strain your lower back.  

• A saddle that's too high or handlebars that are too far away can lead to overstretching of your spine.  

Prevention and Treatment:

• Ensure proper bike fit to keep your spine neutral and avoid excessive forward leaning.  

• Focus on engaging your core muscles while cycling to stabilize your back.  

• Incorporate core-strengthening exercises, such as planks and bird dogs, to reduce strain on the lower back.  

Hand and Wrist Pain

Causes:

• Excessive pressure on the handlebars, often due to poor posture or an incorrect bike setup, can lead to hand numbness and wrist discomfort.  

• Prolonged gripping of the handlebars without changing positions can worsen it. 

Prevention and Treatment:

• Adjust your handlebars to minimize the need to lean heavily on your hands and wrists.  

• Wear padded cycling gloves to absorb shock and relieve pressure. Regularly switch hand positions on the handlebars and shake out your hands during recovery intervals to improve circulation.  

Proper bike setup, good posture, and mindful techniques during spin classes can significantly reduce the risk of these injuries, making your workout safer and more enjoyable.

How to Prevent Injury while Cycling

Preventing injuries while cycling starts with ensuring that your bike is properly fitted to your body. A professional bike fit can address many common issues, such as incorrect saddle height, handlebar reach, and cleat alignment, all of which can lead to back, knee, and hip pain. 

Adjustments like raising the handlebars to reduce neck strain, positioning the cleats to prevent foot numbness, and selecting an ergonomic saddle can significantly alleviate stress in these areas. Investing in high-quality cycling shoes, padded gloves, and shorts with chamois can improve comfort and minimize pressure points.

Incorporating regular stretching and strengthening exercises into your routine is another essential preventive measure. Stretching tight muscles, such as the:

• Hamstrings

• Hip flexors

• Calves, and

• Plantar fascia improves flexibility and reduces the risk of strain.

Strengthening the core, glutes, and muscles surrounding the knees and hips stabilizes your body during pedaling, preventing overcompensation injuries. Simple exercises like planks, hip thrusts, and calf raises can build resilience, while foam rolling can relieve tension in overworked areas.

Finally, adopting smart training habits is crucial for avoiding overtraining injuries, such as Achilles tendinitis and plantar fasciitis. Gradually increasing your training volume and intensity allows your body to adapt without undue stress. Including:

• Rest and recovery days

• Prioritizing recovery through proper hydration, nutrition, and

• Sleep gives your body the time it needs to heal. 

Listening to your body and addressing minor discomforts before they worsen is critical when it comes to avoiding serious injuries. 

By combining an effective bike fit, targeted strength and flexibility work, and taking advantage of JOIN's adaptive programs, you can enjoy your time in the saddle while reducing your risk of injury.

Avoid Injuries with Smarter Training

Sometimes, training less and training smarter is the key to preventing injuries and unlocking your cycling potential. Overtraining, improper progression, and ignoring fatigue often lead to common cycling injuries. 

The JOIN Cycling App offers a more innovative way to train by adapting to your schedule, readiness, and injury level, ensuring a personalized plan tailored to your unique needs.  

Our Readiness feature helps prevent overtraining by assessing your muscle soreness and fatigue after each session. If you're not ready for your next workout, JOIN adjusts your plan automatically. By taking into account your perceived exertion (RPE), daily readiness, and availability, the app ensures that your training aligns with your body's condition and your goals.  

Say goodbye to rigid, "cookie-cutter" training schedules where every Wednesday is VO2Max day. With JOIN, you gain access to a dynamic and adaptive program that evolves with you. Whether you're recovering from an injury or aiming for peak performance, JOIN is your ultimate training partner. 

Try JOIN for free today and experience the difference smarter training can make.