No need to explain the importance of cycling in a correct position, if your posture is wrong, your body will tell you honestly.
Correct set up of your bicycle and the position you are in when you ride can have a major bearing on your riding comfort and efficiency.
Understanding the problems that are easy to occur in all parts of the body is not only beneficial to alleviate the fatigue of various parts but also to avoid sports injuries.
Headache
It is cruel to suffer dehydration during cycling, which is often the culprit in your headache.
Therefore, the supply of water should be sufficient, but do not drink too much. The amount of water should not exceed 200 ml at a time, and the interval time should be at least 15 minutes.
In addition, it is recommended to wear blackout glasses when riding in sunny weather, because strong sunlight can cause dizziness, cause visual fatigue, and cause headaches. If your headache is unbearable, occasionally taking over-the-counter painkillers is not a bad idea, but don’t rely on it. In addition, it is difficult to avoid when you have a headache after a very strong ride. Of course, if you always have a headache, then you should check with a doctor.
Eyes Pain
The eyes are very moist, so the strong wind blows through, the eye of the water evaporation and the eyes will be very uncomfortable. When you ride, you have to endure the invasion of sand, debris, and flying insects! Night riding will also suffer from glare! Because the eyes and eyelids are the places where the bacteria are easy to invade, and the hygiene in the journey is poor! So long-distance riding eyes will be red!
Must have good quality goggles, front and side are windproof! Also, protect against UV rays! Don’t rub your eyes with your hands! Or avoid the windy glare weather travel!
Neck Ache
Neck pain is the most common pain from poor posture and weak muscles. It is important to choose a bicycle that fits your body, get the seat height, helmet, handlebar height/width, cleats and pedal alignment adjusted to fit your body.
Pull your stomach in toward your lower back, lengthen your torso, slide the scapula down your upper back and keep your chest somewhat lifted while riding. Keep your chin tucked in and stretch your neck during relaxed parts of your ride.
Exercises to warm up the muscles of the neck before heading out on your ride can help prevent neck pain, whereas stretches afterwards can help release tension that has built up during your ride.
Shoulder pain
Beginners tend to suffer from much more pain and discomfort in the neck and shoulders and this may basically be from the tight grip they have on the bars. These muscles need to relax and a nervous cyclist will have a death grip on the bars.
The correct posture should be adopted when riding, really needn’t say much and If you have pain in your shoulder, the first thing you can do to treat the back pain is to stretch intensively before and after any cycling session. Reach out with your arms and pull them back with your shoulders.
The other best thing you can do is to apply a hot compress to the areas where you feel pain or numbness.
Hand Pain
Most hand pains are Ulnar neuropathy, which can cause numbness or tingling in the hands, often on the little finger and ring finger, and the cause stems from the long-term maintenance of a posture.
The best thing you can do to prevent numbness while riding is easy: Move your hands around. Not only will this help with pain, as you won’t put pressure on just one area, but it also increases blood flow, which helps reduce numbness.
Gloves are a piece of your protective kit and ought to always be worn to avoid gravel rash to your palmsin case of a fall, but padded gloves can also help to lighten wrist pain.
Lower Back Pain
Studies of recreational cyclists appear about 33% battle back pain from time to time. Similar, the most common cause of back pain is the wrong riding posture or an inappropriate bicycle.
A lot of people miss their core entirely during training. That’s a big problem because as a cyclist, you utilize your core muscles to generate power and control the movement of your bike. While pedaling, the core stabilizes the pelvis, providing a foundation for your legs to push against.
So you need to strengthen your core, the muscles that attach to the lowest vertebra, namely the transverse abdominis and multifidus. Any sport can’t be separated from the waist! Regardless of upper limb movements or lower limbs, the waist needs to coordinate the upper and lower limbs of the person!
A strong waist won’t hinder you while riding, and it will make your ride full of passion!
Knee Pain
Knee pain is the most common complaint of triathletes, which is calculated by percentage, and about 65% cyclist have this problem and it is so hard to ignore during riding.
Most knee pain is caused by “overdoing it,” as is commonly said. You ride longer and/or harder than your body is conditioned to, which strains your connective tissues, causing inflammation and pain. Check if your saddle is the right height. Too high or too low will cause pain in your back, side, and front of your knee.
Similarly likewise with most sports, before exercise, a little warmup to get blood flowing and muscles primed is a not bad idea.
Foot Pain
Many cyclists suffered from cycling foot pain, numb toes, or tingling, the longer and hotter the ride, the worse it usually is.
Blisters are raised areas of the skin that occur due to repeated rubbing, friction and pressure. If there is a painful hot-spot on the foot, then this is a sign of blisters, and it is easy to see that the shoes are not fit.
When you are go cycling, you need to pick a suited pair of shoes, as well as socks and insoles. And you need to set your cleats correctly. Almost every solution to foot pain is in order to give the nerves in your feet more Space, or relieving pressure over the ball of the Foot.
Groin Pain
After a long ride, numbness or tingling may occur in the groin area. It is not only that you have this problem, it is common.
Your groin pain from cycling may simply be from a poor fit on your bike. Check your saddle tilt to make sure it’s parallel to the ground. A saddle position that is too high will force pressure on the perineal area.
Pain in most body parts is caused by wrong riding postures and inappropriate bicycles, as well as components that are not in the correct position. If you have these problems, you can start by changing your riding posture.
