Wednesday, November 18, 2009

Common Pain Injuries from Cycling

Most cycling pain occur due to poor bike fit or improper riding technique, it's important to have your bike asdjusted to your body.
If  you do develop an ache, pain or injury while cycling, it's likely to be among the following:

Neck and Shoulder Pain: Several factors contributing to the problem, riding positon, poor posture, technique and bicycle fit. Position: While cycling, riders should arch their backs upward very slightly, realx their shoulder, keep thier elbows slightly flexed, change their hand position often and stretch their necks frequently. Technique: Good technique includes smoothing pedal strokes by pulling back at the bottom of the stroke, relaxing the upper body and letting the legs do the work. Treatment: When pain occurs, yoga and stretching can help; effective treatments include icing affected areas, massage using essential oils.

Knee Pain
Common reasons for knee pain, include the following:

Patellofemoral Pain Syndrome: refers to the pain under and around the knee cap, called "Runner's Knee". Treatment: relative rest with consideration of temporary cahange to non impact aerobic activity, strengthening quadriceps, evaluation of footwear, icing after activity, addition of strengthening and stretching hip, iliotibial band, hamstrings and claves; deep tissue massage with essential oil.

Chondromalacia: refers to softening and deterioration of the underside of the kneecap. This is typically an injury from trauma, overuse, poor alignment of the knee joint, or muscle imbalance. Leads to friction and rubbing under the kneecap th results damage to the surface of the cartilage. Sensation of dull pain around and under the kneecap that worsens when walking down stairs or hills, climbing stair and other weight bearing activity. Treatment: Strengthening muscles (thigh muscles) around the knee and restore normal alignment of the kneecap (realign the patella).

Osteoarthritis of the Knee: Degenerative disease results from gradual wearing away of joint and cartilage. Typical symptoms of osteoarthritis are pain, swelling and decrease in the range of motion of the knee (morning stiffness)

Hand Numbness/ Ulna Neuropathy
This is experienced as pain and numbness of the small and ring finger, is associated with pressure on the handlebars for long periods of time.

Muscle Cramps: Sudden tight and intense pain caused by muscle locked in spasm, or also recognize as an involuntary and forcibly contracted muscle.

Sprains and Strains: Acute injuries that vary inseverity but usually result in pain, swelling, bruising and loss of the ability to move and use the joint. 

Iliotibial Band Syndrome: IT band friction syndrome often results in knee pain that generally felt on the outside/ lateral aspect of the knee or lower.

Delay Onset Muscle Soreness: Muscle pain, stiffness or soreness that occurs 24-48 hours after unaccustomed or particularly intense exercise.

Achillies Tendonitis: Painful condition of the tendon in the back of the ankle. Chronic injury that occur from overuse, pain come on gradually over time until pain is constant, exercise and activity too painful to continue.

Arch Pain: Common foot complaint, sometimes called strain, often causes inflammation and burning sensation under the arch of the foot. Treatment of pain often consist of adaptive footwear and inserts.

Piriformis Syndrome: This muscle become tight or cramps, it can put pressure on the sciatica nerve and cause gluteal (buttock) painn or sciatica. Sometimes refer to deep buttock pain, other cause of this type of pain include spine problems ( herniated discs, spinal stenosis, etc.), sciatica and tendonitis. Piriformis muscle is a small muscle around the hip and thigh, aids in external rotation (turning out) of hip joint. Piriformis tendon and sciatica  nerve cross each other behind the hip joint, deep in, both structures are about 1cm in diameter.
Treatment: Stretching and strengthening the hip rotator muscles. Rest (R.I.C.E.), avoid activities that causes symptoms for at least few weeks. Deep tissue massage and over the counter anti-inflammatory medication to apply around the tendon.

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