5 Things to Know About Cycling Joint Health

“When it comes to consistent cycling, what we see a lot of is overuse injuries; things like tendonitis and certain soft tissue overuse injuries,” explains Dr. Clair. “But as far as joint preservation, cycling is one of the best things you can do.” He emphasizes that consistent cycling is a great way to mitigate injury risk and maintain quad strength and joint stabilization.

One of the main reasons cycling is a great option for joint health and preservation is that it’s a low-impact exercise. Unlike other activities, such as jogging, cycling puts little to no pressure on the joints. “Higher-impact athletic sports can worsen underlying arthritic conditions or accelerate the wear and tear on your joints over time,” he explains.

Clinical research has been done in this area, too. The National Library of Medicine conducted a study evaluating the relationship between a history of cycling and symptomatic and structural outcomes for common forms of arthritis. The results showed that people who participated in cycling had a lower prevalence of frequent arthritic pain.

Dr. Clair explains that the most common orthopedic injuries sustained during cycling, whether on a traditional or stationary bike, are overuse injuries, such as quad strains and hamstring injuries, which are mostly soft-tissue injuries.

“If someone is riding a traditional bike, they’re at a greater risk of falling off, which results in other orthopedic injuries, like clavicle, hand or wrist fractures,” he says. “If someone has some type of underlying meniscal pathology, there is certainly potential to worsen those to some degree.”

Other common orthopedic injuries sustained during cycling include:

• Achilles tendonitis
• Knee pain
• Lower back pain
• Metatarsalgia (inflammation in the ball of the foot)
• Neck pain
• Plantar fasciitis

“Maintaining flexibility and strength is one of the best ways for cyclists to prevent orthopedic and joint injuries,” Dr. Clair shares. When stretching, focus on different muscle groups, such as flexors and extensors, to maintain a balanced stretch throughout the body and help prevent soft-tissue injury.

“And remember, there are other ways to engage your lower-body joints besides cycling. Incorporating other movements and activities into your routine is a great way to prevent injury.” Other activities you can add to your workout routine include using elliptical machines and various forms of aquatic therapy. These exercises support joint stability and muscle strength in ways that differ from cycling.

It's also important to listen to your body. Pain and discomfort are usually signs that something isn't right. If you're experiencing joint pain during or after exercise, it's wise to take a break and let your body rest. If pain and discomfort persist, visit your doctor. Pushing through pain to get in a workout is far more detrimental to your well-being than skipping a few sessions to allow your body to recover.

“Wearing a helmet when cycling is the most important thing you can do to protect your body,” says Dr. Clair. “Besides that, I always recommend that cyclists find a comfortable, broad-based seat.” Not only does a comfortable seat allow you to enjoy your ride longer, but it also helps you avoid overcompensating for your riding form.

If you’re cycling for an extended period of time on an uncomfortable seat, it’s natural for your body to adjust how you sit and pedal on your bike to find a more comfortable position. The problem with this is that your form might grow worse, which can lead to overuse injuries, as well as other joint complications.

“It’s important for cyclists to know that joint pain or discomfort shouldn’t be an expectation, but it is very common,” explains Dr. Clair. “If you’re experiencing persistent joint pain that doesn’t improve with time, activity modifications or rest, or if it begins to interfere with your daily life, you should visit your doctor.”