1. If the Bike Fits
Perhaps the easiest way to avoid common cycling injuries is to make sure your bike frame properly fits your body. An improperly-sized frame can cause back, knee and neck soreness, saddle sores and numbness in your hands. If you're unsure of what size bicycle frame you need, be sure to ask for help before you buy a new bike. Most of the time, bike shop employees are happy to find the right size frame and let you take a test ride. When you're seated on your bicycle, your legs should fully extend while pedaling. You should be able to grasp the handlebars without straining and your elbows should be slightly bent. There's no one-size-fits-all sizing guide to bike frames because bodies vary so drastically. For example, two people who are both 6 feet tall could need different-sized frames because their legs and torsos are different lengths.
2. Drink to a Pain-Free Ride
Staying adequately hydrated helps prevent cramping while cycling. Water is sufficient for shorter rides, and sports drinks that replace electrolytes are recommended for rides longer than 90 minutes. Many athletes believe eating lots of carbohydrates and bananas also keep cramps at bay.
3. Stretch It Out
In addition to staying hydrated, taking the time to properly stretch and warm up before a ride prevents cramps and overuse injuries. Be sure to stretch the quadriceps and hamstrings, which are the most commonly cramped muscles for cyclists. If you do cramp up on the ride, take a short break to massage the muscle with your knuckles to ease the pain. Applying ice to the muscle before massaging will make the rubdown less painful. Once the cramp is gone, continue with your workout at about three-quarters intensity.
4. Make Some Minor Adjustments
If your knees are bothering you, have your pedals inspected for abnormal play. Make sure you're using the ball of your foot to pedal. Using your heel can put a lot of strain on the ligaments in your knee. If you're experiencing pain in your knee caps, try raising your saddle slightly to lessen the amount your knee has to bend while pedaling.
5. Act Like Cinderella
You can prevent cycling foot injuries by insisting on perfectly fitting shoes. Cycling shoes that are too narrow, combined with vibration from the pedals, can aggravate the nerves and metatarsals in the foot. The same holds true for tight toe straps and even shoes that are tied too tightly. Hot foot, which is caused by lack of circulation in the balls of the feet, is also exacerbated by improperly fitting shoes.
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