Pain

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Cyclists often suffer pain in the wrists, hands and fingers. It is hard to rest on the handlebars for a long period of time. Cyclists also face back and neck pain, pain at the front of the feet and knee problems.

Cyclists hands

A nerve could be affected too, leading to pain, tingling and a numb feeling and muscle weakness in the little and ring fingers.

Change your hand position regularly
Wear cycling gloves

Back pain

Long rides with an incorrect riding position or bicycle set-up can often be the cause of back pain. If a cyclist rides over an uneven surface, the body must accommodate a great deal of shock and this can also be a factor in back pain. Cycling up mountains or bicycles with very high gears can also lead to back pain.

Train your abdominal muscles
Ride with slightly bent elbows
Have your handlebar height set professionally

Neck pain

Neck pain is often caused by over-stretching the neck. People who always stare ahead are more likely to suffer. Those who sit bent forwards can suffer pain in the shoulder blades and upper back. The upper back and neck muscles are also used heavily during sprinting and climbing.

Ride with slightly bent elbows
Have your handlebar height set professionally

Pain in the front of the foot

This is due to the foot nerve becoming wedged. This can lead to numbness, tingling or a burning pain due to jamming the foot in the same position or an underlying problem with the foot or toe position.

Exercises for strengthening muscles

Knee pain

The most common complaint is pain behind and around the kneecap. The cause is an incorrect movement of the kneecap when stretching the knee and/or incorrect positioning of the knee compared to the foot and/or hip. This often occurs if the saddle is too low or too far forward.

Pain on the outside of the knee is usually caused by an overly high saddle or a saddle that is too far backwards.