Injuries are a part of mountain and road biking. It can happen from overtraining, poor bike fit, or from a crash most of which can be avoid if you know how to buy a road bike.
The thing to remember here is that if you will do biking, at some point in your journey, you will get injured. This is one of the key reasons why riding a bike on the mountains is a challenging sport.
While some injuries are not in the hands of the rider to control, there are a few guidelines that a rider can follow to minimize the amount and extent of injuries. In this post below you will find some of the most common injuries that bug mountain and road bikers and what you can do to avoid them.
Let’s get started.
#1) Achilles Tendonitis
Achilles Tendonitis is caused by inflammation of the tendons. This injury may sound like Achilles tendon rupture, but is not the same. Achilles tendon rupture is an emergency situation and requires immediate medical attention. One reason why bikers get Achilles Tendonitis is poor position of the shoe cleats. So, as a rider, to avoid this injury, you should first get your bike fit done from a certified shop and get a professional to review your shoe position.
To get rid of the pain and inflammation, you can place ice on the affected area after you are done with your training. If you are experiencing too much pain, you can use Ibuprofen for some relief. This medicine is known for its anti-inflammatory properties. But remember, this drug should be in your systems for a few days on a stretch to work, so take this drug daily after getting a prescription from your doctor.
Changing the position of your mountain bike’s seat can also relieve some pressure on your muscles. By lowering the seat of your bike, your shoe cleats won’t be pushed all the way in the front and that will help in preventing Achilles Tendonitis.
#2) Patellar Tendonitis
Patellar Tendon is located just below the kneecap. Tendonitis of this tendon usually occurs when you ride on bike in higher gears for a long duration of time. Riding a mountain bike with a low seat for long hours is also known to cause Patellar Tendonitis. Because of the two wrong positions above, the gluteal muscles are not utilized as well as they should have been, and puts major strain on the quads. Eventually the quad muscles get injured and Patellar Tendonitis occurs.
If you want to avoid this condition, you can try changing your pedal cadence. Cadence is a measure of how fast you are rotating your pedals and is clocked in RPMs (revolutions per minute). If you do most of your riding in higher gears, you should be looking at a pedalling cadence of 90 to 120 RPMs. So, you should train to increase your cadence and that should help in prevention of injury. Also, by increasing cadence, you will engage your cardiovascular system and that is an added benefit of doing this. Follow a set workout plan to increase your cadence.
Like your joints your bike too is vulnerable to damage and theft especially if you have been leaving it unlocked. So get best bike lock on the market and shore up your bikes safety.