Reviewed and contributions made by Bradley Eggebraaten, PT, BSPT, ATC, Board-Certified Clinical Specialist in Sports Physical Therapy (SCS)
Indoor cycling is having its moment and it’s easy to understand why. Its popularity grew substantially during the pandemic as many Americans tried to maintain fitness and reduce stress levels while staying indoors.
It has sustained momentum as outdoor temperatures continue to rise and as road cycling continues to see a large volume of safety-related issues. Plus, with the advent of “smart” trainers and a variety of online programs, the once boring stationary bike has become a fun, interactive tool for the everyday athlete.
With this boom has also come an increase in cycling related issues. The majority of these issues stem from an increased stress on soft tissues as a result of improper posture, positioning and even gear.
Get Your Free Physical Therapy Screening
Want to discover how physical therapy can help alleviate your pain? Get a free screening and let us help you start the path to recovery today.
Get My Complimentary Screening
How to stretch your neck
While cycling is a low-impact exercise, that doesn’t mean it comes without risk. The most common occurring injuries occur in the:
- Knee
- Back and shoulders
- Wrist and hand
- Foot
Each one of these injuries is often the result of poor positioning and can be fixed by adjusting the bike itself. Individuals can also perform stretches to properly relieve the tension that gradually builds over time spent on the bike.
Below we take a look at each one of the most common injuries in detail and provide guidance on how to adjust the bike and your technique to relieve pain.
The knee. Injury to the knee most often occurs because of poor positioning. Either the rider is sitting too low on the bike, is sitting too far forward in the saddle or a combination of both. This positioning can lead to pain in the front or outside of the knee.
The fix is generally to move the seat up so that the knee is bent to around 30 degrees when the foot is at the bottom of the pedal stroke. The saddle should then be adjusted either forward or backward so that the front of the knee is directly above the front of the shoe.
The back and shoulder. As with the knee, back and shoulder injuries often stem from improper positioning on the bike. To fix this issue, the rider may need to raise the height of the handlebars or move them closer to their trunk. When riding, the torso should be bent no further than 30 degrees, with a relaxed neck and shoulders.
The wrist/hand. Pain in the wrist and/or hand comes most often from too much pressure through the arms while riding.
Again, positioning is key, with the most common mistake being the trunk leaning too far forward. When the trunk is too far forward it increases the stress through the wrist and hand.
The foot. Pain in the foot during cycling usually comes from ill-fitting or poorly padded shoes.
Shoes that are too tight can cause numbness and pain in the toes or mid foot. With shoes that lack appropriate cushioning, this may lead to a “hot spot” under the ball of the foot.
Stretches for indoor cycling
As mentioned earlier, positioning is key to a comfortable, pain free ride. In addition, mobility and strengthening exercises for the mid-back can assist cyclists in obtaining and maintaining correct posture during those long indoor training sessions.
The use of a stability ball is a great tool for accomplishing this task. Thoracic extension will work to improve mid back mobility while the bird dog will provide strength and stability to the trunk. See pictures below for examples.
Thoracic Extension
Instructions
- To perform this exercise, sit on the stability ball. While sitting, your legs should be at a 90-degree position.
- Slowly walk your feet out in front of you until your back is supported by the ball.
- Bring your arms across your chest and gently lean back over the ball with your neck and head relaxed. You should feel a stretch across your upper back.
- Hold this position for up to 30 seconds.
Bird-Dog Exercise with Balance Ball
Instructions
- Set up in a table/plank position under a stability ball with your wrists directly under your shoulders and your legs out behind you.
- Maintaining a neutral spine, engage your core muscles and then raise your left leg behind you. Then lift your right arm with the thumb pointing upward.
- Hold this position for 5-10 seconds and lower your arm and leg to the starting position.
- Perform this exercise on the opposite side.
- Complete 2-3 sets with 8-12 reps per side.
Fortunately, you do not need to have a balance ball to perform either exercises. Below are instructions to perform either exercise without any equipment.
Quadruped Thoracic Extension
Instructions
- Get onto your hands and knees with your core engaged and spine neutral.
- Drop down onto your elbows and forearms and then bring your hands together in front of you so that they resemble the tip of a triangle.
- Drop your chest towards the ground as your weight shifts back towards your heels.
- Hold this position for up to 30-seconds.
Bird-Dog Exercise
Instructions
- Go down onto your hands and knees. Place your hands under your shoulders and your knees directly under your hips.
- Engage your core and keep your neck and spine in a neutral position.
- From this position, lift your right leg straight out behind you. Then lift your left arm in a similar manner with the thumb pointing up. Be sure to keep your shoulders and hips parallel to the floor.
- Hold this position for 5-10 seconds and then lower your arm and leg down to the starting position.
- Complete the exercise on the opposite side.
- Do 2-3 sets of 8-12 repetitions.
A few minutes spent on both exercises, prior to and after an indoor session, can go a long way in maintaining proper positioning on the bike and reducing the risk of injury.
Still feeling the pain? Take a ride to your local PT.
If adjusting your posture and positioning doesn’t help alleviate your injuries, then it’s time to talk to a physical therapist or athletic trainer. Our goal is to help our patients both feel and move better for the long-term, and our therapists and trainers are equipped to assess, evaluate and treat all kinds of injuries – including those from cycling. Find a location today.