Avoiding Cycling Injury – tips to stay safe
IN 2020 WELSH CYCLING LAUNCHED A GO-RIDE SERIES TO ENCOURAGE YOUNG PEOPLE TO TAKE UP THE SPORT. WITH 150 AFFILIATED CLUBS AND WITH BIKE SHOPS RUNNING LOW ON STOCKS, IT SEEMS TO BE WORKING! CURRENT TELEVISED EVENTS SUCH AS THE TOUR DE FRANCE AND THE TOKYO OLYMPICS AND THE SUCCESS OF NATIONAL CYCLING HEROES, SUCH AS GERAINT THOMAS AND OWAIN DOULL, WILL INSPIRE EVEN MORE TO JOIN IN.
WHETHER cycling in a group or on your own, it is vital to prepare both yourself and your bike and be aware of others to steer clear of injury. With a mass of determined riders travelling at speed, it is no wonder that injuries at cycling events, both locally and internationally, are a common occurrence.
Nuffield Health patients currently under treatment, who are keen cyclists, such as those participating in sportives or road races, or those taking up cycling for rehabilitation purposes, are being offered the chance to have their bikes fit-checked by Adrian Brown, chartered physiotherapist at Nuffield Health Cardiff and Vale Hospitals. A former athlete and now a recreational cyclist, senior physiotherapist Adrian is keen to ensure that the patient’s bike is fit for purpose and not aggravating any underlying conditions or impeding their recovery from surgery.
The bike fit set-up involves checking all the touch points in relation to the patient and their preferred type of cycling, whether, for example, they participate in road racing or mountain biking. The contact points include the seat height, the saddle itself, handle bars and pedals. As part of their rehabilitation programme, depending on the type of injury, surgery or condition, Adrian will alter the bike to its optimum set-up to avoid pain or damage for the individual patient and to suit their cycling choice.
From near Merthyr Tydfil, Adrian Brown qualified from Cardiff in 1991 and for over 10 years managed both his professional career as a highly respected physiotherapist with that of national level athlete. Adrian was previously the physiotherapist for Newport Rugby Football Club before concentrating on his area of specialism within physiotherapy. With a strong record in rehabilitation, Adrian joined Nuffield Health in 2000. A senior specialist spinal physiotherapist, Adrian has undergone extensive post graduate training in manipulative techniques and rehabilitation physiotherapy.
Still regularly cycling long distances and racing, Adrian explains, “Whilst we encourage people to be active and to cycle, it is important to check that the activity of cycling isn’t causing the pain. Where for example we are treating patient with physiotherapy for a back problem or a hamstring injury, sometimes altering their bike set up can give them a relief from pain and allow them to continue cycling. It makes sense to keep people active, as long as this is safe and comfortable for them.”
Keen cyclist Adrian says
“At big cycling events the biggest problem is obviously the volume of cyclists on the route, so being aware of your surroundings plus the weather and road conditions, as well as pacing, will be the priority. Most well organised cycling events will have rules. Observing these rules will keep you and other participants safe.”
A few basic tips to remember, courtesy of Nuffield Health senior personal trainer,
Norman Brown:
• “Never jump road traffic lights or on and off pavements as this could put you or others in danger
• Wear bright clothing to make your presence as visible as possible
• Use lights during the day as well as at night to help you to remain visible to busy traffic
• Wear a helmet, because when you fall off
(and everyone falls off) you nearly always hit your head
• Do not use any mobile devices or listen to music when you’re cycling.
It’s important you stay alert and aware
• When approaching roundabouts and busy junctions make sure you make eye contact with the driver before putting yourself across their path. If they have seen you they are not likely to hit you.”
Adrian adds “Pacing yourself and keeping your energy levels constant is also a major challenge, as the inclination is often to power ahead. Finishing the event is the priority, so pacing your effort is key to ensure you don’t run out of energy and risk exhaustion and lose concentration. Mistakes occur when you get tired and you may fall or put other riders at risk. Stay energised and plan ahead with longer training runs and careful nutrition in the run up to the event. Maintaining hydration at the event is crucial.”
Physiotherapy can be vital in helping to heal and prevent injuries that may stop you from leading an active life. At Nuffield Health, seven out of 10 patients get better in five treatments or less, with treatment pinpointing both the pain and its cause. This will improve your life in the short term and prevent long term problems.
Required treatment varies from person to person.
For individual advice, get in touch with the physiotherapy team at Nuffield Health Cardiff and Vale Hospitals on
01443 449269.