Tips For Recovering From Cycling Injury

Cycling offers lots of health benefits – but like any physical  activity, there is a risk of injury. Whether you’re a weekend warrior or a competitive athlete, unfortunately, injuries can affect anyone at any time. 

Understanding what your injury is and what caused it is the key to recovery, and for preventing future issues. Let’s take a look at common biking injuries, their causes, and practical strategies to help you safely and confidently get back on two wheels.

Common Types & Signs of Cycling Injuries

Cycling injuries fall into two major categories: serious and minor. Minor injuries won’t usually keep you off your bike for too long, and may be solved with a couple of weeks of rest and rehab. Serious injuries, on the other hand, may require more immediate treatment, as well as more extensive recovery.

Serious Injuries

Cycling does come with a risk of crashing or falling off the bike, and the risk is higher when riding on the roads. It’s important not to let the risk of serious injury prevent you from enjoying your ride, but you should try to be aware of some of the risks involved. Some of the more serious cycling injuries include:

Head injuries

Head injuries range from mild concussions to severe traumatic brain injuries. Signs include headache, dizziness, confusion, memory problems, nausea, and in serious cases, loss of consciousness. It’s important to seek immediate medical treatment if you experience any of these symptoms after a fall from your bike.

Fractures & sprains

The most common areas for cyclists to sprain or fracture are the clavicle (collarbone), ribs, arms, wrists and hands. These usually happen after a fall from the bike and it can sometimes be difficult to tell yourself whether you’ve got a sprain or a fracture, so it’s important to seek prompt medical treatment.

Wrist and hand

There are various hand injuries cyclists might experience. At the most serious ends, there are fractures, while less serious injuries include carpal tunnel syndrome. That can be caused by putting too much weight on your hands, which can compress the median nerve at the wrist and lead to weakness in the hands and fingers.

Arm and elbow

Cycling can cause tennis elbow, which is pain around the outside of the elbow. In cyclists, it’s usually caused by the position of their arms on the handlebars, as well as repetitive gripping, which can cause pain and inflammation. It’s not a particularly serious condition, but it can last a long time, sometimes up to a year. Other arm injuries include:

• Bicep tendonitis (characterized by pain and tenderness in the front of the shoulder and upper arm)

• Forearm strain (from the constant pressure on the handlebars, especially during long rides or tricky technical descents)

• Bursitis of the elbow (causing painful swelling at the back of the elbow joint).

While none of these injuries are as serious as a fracture, they can significantly impact riding comfort and performance if not addressed.

Abrasions (road rash)

Road rash occurs when skin scrapes against rough surfaces during falls. These painful abrasions can range from superficial scratches to deep wounds that remove multiple layers of skin. 

Lacerations

Cycling accidents may cause lacerations – deep cuts from impact with sharp objects or bike components. Any deep or gaping wounds should be properly cleaned and closed with stitches by a medical professional to prevent infection and ensure they heal properly.

Minor Injuries

While less immediately alarming than serious traumas, minor cycling injuries can become chronic problems if ignored or improperly managed. Here are some of the most common:

Joint pain

Some cyclists may experience aching, stiffness or discomfort in their joints, particularly in their hands, wrists, hips and knees. This is often down to overuse or a poorly fitting bike – which is why it’s so important to get a bike fitting to make sure you’re riding safely and comfortably.

Patellofemoral pain syndrome (cyclist's knee)

One of the most common cycling overuse injuries, cyclist's knee causes pain around or behind the kneecap. Symptoms include dull aching pain that worsens when climbing, squatting, or sitting with bent knees for extended periods. 

Achilles tendonitis

Achilles tendonitis is inflammation of the Achilles tendon, which connects the calf muscle to the back of the heel. This presents as pain and stiffness at the back of the ankle, which might be worse in the morning or at the beginning of a cycle. 

Numbness

Some cyclists experience pins and needles in their feet, which is usually caused by shoes that don’t fit properly. It can also be down to poor placement of the cleats on the pedals, creating tension across the bones in your feet and compressing the nerves. 

Neck and back pain

Pain in the neck and back is common in cyclists – in fact, one study found that it occurs in up to 60% of riders. It’s usually caused by poor bike posture, either by putting too much pressure through your hands, or leaning forward too far on the bike which can cause a sore head, neck and back.

Ulnar neuropathy

Also known as handlebar palsy or cyclist’s palsy, this is when cyclists place too much pressure on the Ulnar nerve in the hand, which can cause numbness, tingling or weakness in the ring and little fingers, both on and off the bike.

Calf muscle strains

Overexertion, inadequate warm-up, or sudden increases in intensity can lead to calf muscle strains. Symptoms include sharp pain during activity, muscle tightness, weakness, and possibly visible bruising in more serious cases. While minor strains usually just require a couple of weeks' rest, severe strains need more extended rehabilitation.

Causes of Cycling Injuries

Every injury is different, but there are some common threads that may increase the risk of injury. Being aware of the risk factors can help you spot any warning signs and hopefully reduce the chance of experiencing an injury.

Overtraining

For many of the minor injuries listed above, overtraining is one of the key culprits. If you rapidly increase your training volume or intensity, it may put you at risk of developing an overuse injury like cyclist's knee. Many overuse injuries develop gradually, starting as a minor discomfort that worsens without proper rest and recovery – that’s why it’s so important to pay attention to your body and know when it’s time to rest.

Collisions

Unfortunately, collisions do sometimes happen, for both road cyclists and MTB – and even professional riders aren’t immune to it. While they’re rarer than overuse injuries, they do usually result in the most severe types of cycling injuries, such as fractures and head trauma.

Adverse Weather

Wet weather conditions can significantly reduce tire traction and increase stopping distances, which make falls more likely. Rain also decreases visibility for both cyclists and motorists – and cold weather can bring additional challenges like invisible patches of black ice. Always be aware of the weather before heading out for a ride, and cycle to suit the conditions. If adverse weather is unavoidable, wear appropriate gear including a high-visibility jacket and waterproof layers when it’s raining.

Poor Road Surfaces

Potholes, cracks in the road and uneven surfaces can cause a sudden loss of control, especially if you’re cycling at high speeds. If you’re riding in a group, it’s a good idea to establish clear communication about potential upcoming hazards using hand signals and verbal calls, to make sure everyone rides safely.

Wrong Bike Size

An improperly fitting bike is a common reason for many injuries, from cycling hip pain to tingling fingers. A bike that doesn’t fit properly forces your body into the wrong position for riding, which can put excessive strain on your joints, tendons and muscles. 

If your frame is too large, it can cause you to overreach – which puts stress on your lower back, shoulders and neck. On the other hand, if your frame is too small, it could create potential knee problems as your legs won’t extend properly. Handlebars that are incorrectly positioned can cause upper body pain (particularly in your neck, shoulders and wrists), while improper saddle placement can cause hip and knee pain. 

Over time, a poorly fitted bike can end up causing pain or injury, so it’s important to always choose a bike that’s the right height and size for you, as well as for the type of cycling you’ll be doing. If you’re unsure, always get a professional bike fitting.

Recovery Time for Cyclists

Recovery after cycling injuries depends on the injury and how serious it is. Minor issues like muscle soreness usually resolve within a couple of days or a week, while moderate injuries like sprains may need 2-6 weeks of rest before a gradual return to cycling.

More serious injuries like complex fractures or severe concussions could take much longer to heal. Always follow your healthcare provider’s specific instructions. It can be incredibly difficult and frustrating to be sidelined from the sport you love, but it’s important not to overdo it, as this could lead to you needing more recovery time in the long run.

The Importance of Rest 

Attempting to return to cycling too quickly after an injury (whatever the level of severity) can often lead to prolonged injury or chronic problems – so it’s important to rest and recover, especially in the first few days and weeks after an injury. Ask your doctor or physical therapist how long you need to take total rest for, and when you can start introducing active recovery and cross training into your recovery routine. 

Once you’ve got the go-ahead from your doctor, active recovery (gentle movement that doesn’t aggravate your symptoms) can help healing. This might include light spinning on a stationary bike with minimal resistance, swimming, or walking. 

During the recovery process, it’s also important to make sure that you’re getting quality sleep, proper nutrition and managing your stress levels – all of which support the body’s natural healing process and help to prevent any further setbacks.

Tips for Easing Back into Training

When you’re ready to start cycling again, it’s important to take it slowly. You might want to begin with short rides on a flat surface, keeping the intensity low and the duration short (probably no more than 20-30 minutes). See how your body responds both during and in the 24 hours after these sessions – if you experience pain during or after the ride, it’s a sign that you’ve pushed it too hard or returned to cycling too soon.

If all feels ok on these short rides, then you can start going for longer cycles, adding an extra 10-15 minutes each time, before introducing more challenging elements to your ride like hills or a faster pace.

It’s also a good time to reassess your form and technique. Are you sitting properly on the bike? Do you put too much weight through your hands, and are you leaning too far forward on the bike? Developing good posture on the bike can help to reduce your risk of reinjury as can incorporating specific strengthening exercises that target your core and any muscles weakened by your injury.

And, most importantly, practice patience. It can be a long process to get back to where you were before your injury, especially if it was a serious one, but being gentle on yourself now and taking it slowly will lead to stronger, better, injury-free riding in the future.