BALANCE BODY AND BIKE

Cycling has come a long way since its early days in the 1800s. Once the domain of elite athletes, it’s now enjoyed by millions of people around the world – from weekend riders to competitive racers. Whether you're commuting, exploring countryside trails, or chasing personal bests, cycling is a fantastic way to stay active and healthy.

But while it offers numerous physical and mental benefits, cycling also comes with its fair share of injury risks. That’s why we’ve created a series of free expert resources covering the most common cycling injuries and how to prevent or manage them.

Why Cycling is So Good For You

Cycling is more than just a way to get from A to B. It’s a highly effective low-impact aerobic exercise, making it ideal for people of all ages, sizes and fitness levels. Unlike running, which is weight-bearing and tougher on the joints, cycling offers a gentler way to improve cardiovascular health and endurance. It’s also a great complement to other activities like swimming, especially if you're looking to cross-train or reduce injury risk.

Beyond fitness, cycling is about freedom and fun – whether you're taking in fresh air on scenic routes, enjoying solo rides for peace of mind, or connecting with others through cycling clubs and group events. And for those with a competitive streak, there are endless opportunities to push yourself with sportives, charity rides, and multi-sport events like triathlons.

Let’s not forget the environmental benefits. Cycling is one of the greenest ways to travel – zero emissions, zero fuel, and maximum impact on your carbon footprint.

Oh, and one more thing: it makes you feel amazing. Exercise releases endorphins, the body's natural mood-boosters – so you’ll finish your ride with a smile, every time.

The Flip Side: When Cycling Causes Injury

As brilliant as cycling is, it’s not without its risks. Injuries can creep up even on the most experienced riders. One week you’re in peak form, and the next, you're wincing just turning the pedals.

There are two main types of cycling injuries:

• Acute injuries – caused by crashes or falls, often resulting in bruises, fractures, abrasions, or even concussion.
• Overuse injuries – far more common and caused by repetitive movements, poor posture, incorrect bike set-up, and muscle imbalances.

Even if your bike feels “just right,” the body’s muscular balance can shift over time due to daily habits, ageing, or previous injuries. A proper bike fit and postural assessment are vital for regular cyclists – and they should be reviewed annually, not just once.

Discover Our Free Injury Guides

To help you ride smarter, stay pain-free, and recover better, we’ve created a library of free downloadable leaflets. Each one focuses on a specific cycling injury and is packed with:

• Practical advice
• Conditioning tips
• Bike setup guidance
• Preventative strategies
• Rehabilitation exercises
• Burning feet (Metatarsalgia)
• Achilles tendon pain
• Knee pain
• Iliotibial band (ITB) pain
• Hip pain
• Lower back pain
• Hand/wrist pain
• Neck pain

👉 Click here to access all of our FREE cycling injury leaflets now

Understanding the Cause: Load vs Capacity

Cycling injuries often stem from overloading the body’s tissues beyond what they can tolerate. Muscles, tendons, and bones need time to adapt to training demands. When your training intensity or volume increases too quickly – without enough recovery – pain and injury often follow.

Whether you’re a casual weekend rider or training for an ultra-distance event, managing training load and respecting your body’s limits is key. Gradual progression, rest days, and varied training all play a role in keeping you strong and injury-free.

Are You a Ferrari on a Ford Chassis?

It might sound dramatic, but it’s a powerful image. You can have all the speed and power in the world – but without the strength and stability of your core, pelvis, and gluteal muscles, you’re risking breakdowns.

Strong foundations = smoother, more efficient, and pain-free riding.

The A-B-C of Cycling Injury Prevention

If you want to stay cycling fit and pain-free, these are your essential three areas to focus on:

A – Alignment

• Muscle imbalances, weakness, flexibility limitations, leg length differences, and flat feet can all lead to injury. Know your body, and correct what needs correcting.

B – Bike Set-Up

• An ill-fitting bike is a recipe for pain. Small tweaks can make a big difference. Get expert advice and have your bike assessed properly.

C – Conditioning & Fitness

• A structured programme of stretching, strengthening and mobility work helps correct imbalances and ensures you're building a body that supports your cycling.

Don’t Ignore the Niggles

Cycling’s repetitive nature can lead to a range of small, annoying aches and pains. Left untreated, these can evolve into serious injuries that take months to recover from.

Get ahead of the pain. Learn how to listen to your body, fine-tune your training, and access the support you need to ride stronger, longer, and pain-free.

👉 Explore all our free cycling injury resources here

Keep riding, keep smiling – and stay injury-free.
If you’re unsure where to start, these leaflets are your perfect first step toward better, safer cycling.