Cycling is one of the kindest aerobic activities as far as your joints are concerned, but even a smooth, zero-impact ride can have an effect on your tendons. The Achilles tendon is the one most commonly injured in cyclists, but the patellar tendon in your knee and the extensor carpi tendon in your wrist are also vulnerable to poor form or improper equipment.
Causes
Aside from a direct injury like a fall, your tendon pain is likely the result of inflammation from overuse or improper strain. The Achilles tendon and the patellar tendon are stressed with each revolution of the pedal, and leaning on the handlebars in the same position for extended periods can put pressure on the tendons in your wrist. Poor body mechanics can exacerbate the condition by forcing the body to move in unnatural ways, and simply cycling too much or too hard for your fitness level can cause the tendons to react defensively.
Fixes
Make sure your seat is adjusted so that your leg is never completely straight, even at the bottom of the stroke, to avoid stressing the knees. Make an effort to keep your knees moving up and down with no side-to-side motion at all. Place your bare feet on the pedals to see where they naturally fall, and adjust your cleats accordingly because unnatural foot position stresses the Achilles tendon. Instead of using the leverage in your bones to hold yourself upright, use your upper body muscles and keep your wrists in line with your arms. This might be difficult at first, but it places less strain on your extensor carpi tendons. If you have short legs, consider installing shorter cranks to reduce the range of motion to a more manageable level. Finally, use an easier gear and a higher cadence to reduce the amount of stress to your joints and tendons in general. Pedal fast and easy rather than slow and hard.
Home Treatment
Rest the painful area and apply ice for the first couple of days. Use over-the-counter pain relievers to reduce inflammation and pain, and gently stretch and exercise the limb when the pain subsides. Work your way back to the bike gradually, and extend your warm-up period by a few minutes.
When to See a Doctor
If your tendon pain doesn't get any better, or gets worse despite your best efforts at home care, contact your doctor. If the pain is the result of a recent trauma and there is bruising, swelling, discoloration or obvious deformity, or if you cannot use it at all, seek medical attention immediately.
