Group indoor cycling is an aerobic indoor cycling exercise taught on stationary bikes in a group setting. The classes burn between 350 to 650 or more calories per hour, depending on the size and exertion level of the rider, according to the American Council on Fitness. However, the most common complaint from class participants is painful, uncomfortable bruising after class.
Most Common
The most common bruised and painful areas are your bottom and groin areas. The cause of this, according to Schwinn certified indoor cycling instructor Rozel Gonzales, is that your body is not yet accustomed to this new stimulus. Simply put, your bottom is not used to the seat. Gonzales uses the analogy of a gymnast forming calluses on her hands before working the uneven bars to show how your seat needs to become accustomed to the bicycle's seat before your transition period of after-class pain is over.
Other Bruises
Other common areas of bruising after an indoor cycling class are the thighs, shins and hands. Usually, other bruises can be traced to a specific injury. Sports rehabilitator Heidi Mills suggests complete rest when you are experiencing pain that has no traceable cause. She states that pain should resolve within a day or two. If not, seek medical attention.
Prevention
Usually, pain and bruising are no longer an issue after you have done a few classes. However, to increase comfort, Gonzales has a few tips. First, use enough resistance during class. This is usually controlled by a dial or knob located near the handlebars on your bike. If resistance is too low and the wheels move too easily, you may bounce, which results in repeated bumps. Another thing that may help is wearing padded shorts or using a padded seat cushion. You must also get your bike in the right position. A good gauge of position is that your upstroke knee remains below hip-level. Your instructor should assist you if you need help.
Possible Condition
If you experience pain in the tailbone after class, and it persists for longer than a couple of classes, you may have a medical condition known as coccydynia. According to Coccyx.org, coccydynia is a collection of conditions that involve pain, usually brought on by sitting. It causes chronic inflammation and is treatable and curable. Find a doctor who will work with you to find a proper diagnosis if you suffer from this condition to avoid years of unnecessary discomfort.
Treatment
Bruising is caused by a breaking of blood vessels near the surface of your skin where trapped blood appears. The Mayo Clinic suggests treating bruises with elevation, applying ice several times throughout the day, and resting the sore area. If pain persists, consider acetaminophen or ibuprofen, which will also reduce swelling. The Mayo Clinic says to seek medical attention if your bruising comes easily, if you cannot trace your bruising to a certain incident or if you normally do not bruise much but do suddenly. These symptoms may indicate an underlying medical condition, and you will need to discuss them with your doctor.
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