I’ve been surrounded by bikes for as long as I can remember. From riding push bikes as a kid to competing on motorbikes nationally and internationally, cycling has always been a huge part of my life. Over the years, I’ve chased goals, represented Australia overseas, and pushed myself in ways that taught me how to ride smarter and stay injury-free. Even though I retired from competitive racing last year, my love for bikes hasn’t stopped. These days, my husband and I are getting into mountain biking and cycling together, and I’m constantly learning new ways to enjoy it safely. I still see lots of patients come in though with injuries, that are sometimes preventative, but with any sport, sometimes unavoidable too.
Common Injuries to Watch Out For
Even in recreational mountain biking or cycling, injuries can happen. Here are some of the ones I see most often:
- Front Knee Pain (Patellofemoral Pain) – Often caused by a bike that isn’t set up correctly or improper pedaling technique.
- Golfer’s or Tennis Elbow – From gripping the handlebars too tightly, common in mountain biking.
- Nerve Impingements in the Elbow or Wrist – Pressure on the handlebars can irritate nerves over time.
- Fractures or Dislocations – Classic fall injuries, like putting your hand out during a crash, can affect your wrist, shoulder, or collarbone.
- General Overuse Injuries – From doing too much too soon without gradual progression.
How to Reduce Your Risk
If you want to enjoy cycling safely, here’s what I recommend:
- Bike Setup and Technique: Make sure your bike fits you correctly and that you’re using good technique. This can prevent knee, elbow, and wrist issues.
- Gradual Progression: Start with shorter rides, around 30 minutes to an hour, a few times a week. Gradually increase duration and intensity instead of doing long rides on the weekend followed by a week off.
- Consistency: Regular, moderate sessions are much safer than extreme spikes in activity.
Final Tips
Good setup, proper technique, and gradual progression are the keys to staying injury-free while cycling. Listen to your body, adjust when needed, and enjoy the ride. Mountain biking and cycling are not just great ways to stay active, they are a way to challenge yourself, explore outdoors, and have fun while moving safely.
Written by Expert Physio Kaitlyn Chellas