Biking is an incredible low-impact form of cardiovascular activity. Nonetheless, that does not mean that you are free from potential injury when biking – more than ever, when you are road or trail biking.

Most Palmdale Physical Therapist will tell you that there are two main biking injuries: crashes and overuse. Let’s discuss how to avoid both types of injuries with safe riding and the right bike fitting.

Try To Avoid Crashes

Opposite to what you might think, a handful of bike crashes are not a result of being hit by another rider or a car.

Most Palmdale Physical Therapist will tell you that you are much more likely to hurt yourself by falling off your bike or hitting a stationary object” (Better Health). 

Whether using your bike as a means of transportation to work or to run errands, or on trails, there are a handful of rules to remember to avoid injuring yourself or others:

  • Use hand signals
  • Obey common road rules; i.e., fully stop at red lights and ride on the correct side of the road
  • Use your bell/voice to alert pedestrians of your position
  • Be visible; i.e., install lights on your bike and wear brightly colored reflective clothing
  • Keep your bike in exceptional working condition; i.e., check tire pressure and gears, and lubricate chain and cables. Consult with a local bike shop to learn how to perform these quick checks!
  • Be aware of your surroundings

Avoid Overuse Injury

There is nothing quite like the experience of riding a bike; just ask the 80 million bikers in the United States alone. Unfortunately, of these millions of riders, it is estimated that many of them experience injury in the following areas:

  • 48 percent in their necks,
  • 42 percent in their knees
  • 36 percent in the groin and buttocks
  • 31 percent in their hands
  • 30 percent in the back

To get away from these common injuries, practice the following behavior:

  • Make sure to have the proper bike fitting – this is the most crucial thing to prevent injury
  • Stretch after you ride
  • Build overall strength to help build better posture
  • Try to use ice or get a massage to treat occasional aches and pains
  • Use the proper biking gear; i.e., shoes, clothing (bike shorts), or gloves