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APPENDIX B — INJURY PREVENTION
Keeping a rider injury-free begins with proper bike set-up and class instruction. Instructors should be
vigilant about safe indoor cycling practices.
AVOIDING SADDLE DISCOMFORT
A rider’s number one complaint is discomfort in the groin or pelvic area. Here are suggestions for new
riders to avoid this problem:
•
Ensure they are not cycling faster than their ability to control the pedals and thus bouncing on the
saddle. An effective cue may be to imagine they need to keep loose coins quiet inside a cycling shirt back
pocket or belt pack. As new riders will not know what their abilities are at different cycling speeds,
ensure you cue RPM ranges and emphasize proper riding technique.
•
Gradually ease into cycling workouts. For example, suggest beginning with a maximum of 10 minutes of
continuous time in the saddle and increase the duration weekly.
• Encourage new riders to include standing climb postures throughout the ride to provide saddle breaks
•
Wear padded cycling shorts or use a gel seat cover
•
Check the position of the pelvis on the saddle. The SITS bones should make contact with the rear portion
of the seat. Riding too far forward will cause the center of the saddle to press against soft tissue.
AVOIDING KNEE PAIN
The joints most affected by the cycling mechanics are the hip, knee and ankle joints. The most frequent
joint discomfort in cycling emanates from the knee. Knee pain must be addressed immediately to prevent
further injury. All knee-related injuries and treatments should be managed under the care of a physician.
• Chronic knee pain may be caused by incorrect seat height, heavy resistance, poor foot positioning or
inappropriate riding style. Adjust as necessary.
•
Pain on the outside of the knee during the pedal stroke may be aggravated by friction on the
iliotibial (IT) band. The IT band is a long, fibrous tendinous sheath located on the outside of the leg.
It extends from the side of the pelvis past the knee. Lowering the seat, working the soft tissue (i.e.,
self-myofascial release or massage) and stretching the lateral line of the body (from the foot to the
hand), may help alleviate IT band syndrome.
•
If riders pedal with heavy resistance or neglect to warm up properly, they may find themselves
experiencing pain below the kneecap. Instead of hammering heavy resistance, cue riders to pedal faster
with less resistance.
•
Pain on the inside of the knee may be caused by friction of three muscles rubbing together — the
sartorius, gracilis and semitendinosus. Friction can lead to inflammation. Rest, lowering the seat
slightly, working the soft tissue and flexibility training for the hip structure may help.
• Quick Fix for Knee Pain: Check alignment — If the pain is in the front of the knee, raise the seat a notch.
If the pain is in the back of the knee, try lowering the seat.
APPENDIX