Just Keep Spinning
Interested in trying indoor cycling in the new year? Be sure you understand how to avoid injury before getting started!
ndoor cycling, also known as spinning, can be a great low-impact way for people of all ages to pursue fitness and burn some calories. It’s often a popular way for people to kick off a new fitness journey in a new year! Benefits of spinning include decreased stress, increased strength, a stronger core and a healthy heart. But this fun activity isn’t without risk of injury!
LOWER BACK PAIN
Lumbar pain can really take the fun out of your workout!
- HOW TO AVOID IT: Make sure your seat isn’t too high. Your hips should stay stable during your ride. If your hips drop to the side as you pedal, try lowering your seat.
BACK/NECK/SHOULDER PAIN
Pain in these areas is generally caused by an overload of tension.
- HOW TO AVOID IT: Be sure to engage your core during your ride to avoid using the handlebars to support your weight. Having sore hands after a spin ride is a good sign that you need to adjust your form!
HIP FLEXOR PAIN
Cycling is low impact for hip joints, but sore hip flexors are still common.
- HOW TO AVOID IT: Use a foam roller to loosen these muscles before and/or after exercise. Lunge stretches or a butterfly stretch can also help when hip flexors are tight.
HAND AND WRIST PAIN
An intense workout can cause you to grip the handlebars too tightly.
- HOW TO AVOID IT: Adjust your grip so the majority of the pressure is on the pad of muscles near your thumb. Wearing workout gloves can also help protect your hands.
KNEE PAIN
An improper bike setup can put your knees at a high risk of injury. Overuse is also a common source of knee pain.
- HOW TO AVOID IT: Be sure your knee has about a 30-degree bend when the pedal is at its lowest point. You can also try sitting back farther on the bike. Most of all, be sure to rest! Overuse injuries can easily put your fitness goals on hold.
FOOT/ANKLE PAIN
You may not feel pain in these areas during your workout, but if you find you have soreness, numbing or tingling later, you may need to make adjustments.
- HOW TO AVOID IT: Wear proper shoes and avoid super tight laces or straps. Foot numbness can also be from a compression of nerves in the lower leg, which may require an examination from a healthcare provider.
Overall, if you are experiencing pain during or after cycling that is beyond some mild muscle soreness, you may have bigger issues going on. Request a free screening with an experienced physical therapist near you and get your pain under control so you can keep on spinning!