In addition to its value as an ecofriendly mode of transportation, biking also burns calories and improves your cardiovascular fitness. Choose a bike that fits your body shape and size -- and wear proper-fitting shoes and a helmet -- to prevent or minimize pain and injuries from bike riding. However, even with safety precautions, starting a new cycling fitness routine or pushing yourself beyond your limits can lead to injuries.
Achilles Tendinitis
Improper pedaling, cycling without an adequate warmup or overtraining can cause irritation or inflammation of the tissue that connects your calf muscles to the heel bone. You may notice a mild pain or ache at the back of your leg, above your heel, after your bike ride. Your leg may hurt worse or feel stiff in the mornings. Although the symptoms often improve with mild activity, strenuous activity can often make it worse. See your doctor if you experience any type of pain around your Achilles tendon or heel. Mild pain usually responds well to rest, ice, anti-inflammatory medicines and other home treatments, but more severe cases may require surgery.
Shin Splints
Putting too much force on your shinbone and the tissues that surround it can cause soreness, tenderness and pain along the inner part of your lower leg. The pain may initially appear during your bike ride, then go away when you stop, only to reappear later when you walk or engage in other types of physical activity. Severe shin splint pain can even persist when you rest. Taking a brief break from cycling usually allows the shin splints to heal. Wearing supportive shoes, specifically designed for cycling, can often help prevent them from reoccurring in the future. Arch supports can also help cushion your feet and relieve the stress on your shinbones.
Sprains and Strains
Overdoing your bike ride can cause leg sprains -- stretched or torn ligaments -- or strains -- stretched or pulled muscles. Sprains commonly occur in the ankles and knees, while strains often happen along the hamstring muscle at the back of your thighs. Both injuries cause pain and swelling, and can limit your ability to move the affected leg joints and muscles. You may also notice bruising and discoloration in the area around a leg sprain. Your doctor can verify the type of injury and recommend the appropriate medical treatment.
Delayed Muscle Soreness
This type of pain often appears 24 to 48 hours after your bike ride. Delayed muscle soreness can occur in beginning bikers unaccustomed to the physical demands of the sport. It can also appear in conditioned individuals when they increase the intensity, duration or frequency of their bike rides. The pain usually disappears within 72 hours and does not reappear until you increase your exercise intensity again. To prevent the pain, avoid cycling too strenuously. Increase your distance, frequency and speed gradually. Warmup before exercising by doing light aerobic or cardiovascular activities, such as walking.
