Cycling Injuries: Their Causes and How Physiotherapy Can Help

Another common pastime in Kamloops during the warm months is cycling. Whether you enjoy downhill biking, road cycling, gravel biking, or mountain biking, spending long hours on the bike or experiencing a fall can place significant stress on the body. This 2-part series will discuss the different types of injuries an individual can sustain due to cycling. In today’s post, we will discuss upper body injuries such as neck pain, shoulder discomfort, wrist pain, and hand numbness and how physiotherapy can safely manage symptoms and get you back riding.

Common Upper Body Cycling Injuries

1. Neck Pain: Particularly on longer rides, holding your head up or keeping it in an aggressive riding position can strain the muscles and joints of the neck. This is commonly caused by poor riding posture – typically, handlebars being positioned too low or too far away. Additionally, limited mobility in the upper back or weak postural muscles may play into increased stiffness, aching, reduced range of motion, or headaches
2. Shoulder Pain: While riding, the shoulders aid in supporting the upper body; poor positioning or prolonged pressure can overload the shoulder muscles and joints. This is typically associated with a poor bike fit, prolonged riding in one position, muscle weakness/imbalance, or falls/crashes. An individual may experience pain with overhead reaching, lifting, or other shoulder movements.
3. Wrist and Hand Pain: Pressure through the handlebars can commonly irritate the nerves in the hands and strain the wrists. Poor handlebar positioning, inadequate glove padding, excessive weight bearing through the hands, or gripping the handlebars too tightly are common causes of wrist and hand pain in cyclists. Symptoms range from wrist pain to numbness/tingling, and weakness in the hands/fingers.
4. Injuries from Falls: Crashes can result in a variety of upper body injuries, including but not limited to:

• • •   Shoulder sprains, separations or dislocations
    •   Clavicle (collarbone) fractures
    •   Wrist sprains or fractures
    •   Soft tissue injuries
    •   Concussions

How Physiotherapy Can Help

A physiotherapist will assess not only the painful area but also the movement patterns, strength, and mobility that may be contributing to your symptoms. Depending on the injury and its severity, treatment may include:

• • • Manual therapy to reduce pain and improve joint mobility
    • Soft tissue techniques to relieve muscle tension
    • Exercises to strengthen the neck, shoulders, upper back, and core
    • Mobility exercises to improve posture and movement
    • Education on bike fit, riding posture, and injury prevention
    • Possibly Dry Needling or Acupuncture
    • A gradual return-to-cycling program following injury

Tips to Prevent Upper Body Cycling Injuries

You can reduce your risk of injury by ensuring your bike is properly fitted. Avoid excessive pressure through your hands or changing hand positions during longer rides. Strengthening muscles that are involved in cycling, such as the upper back, abdominal, and shoulder muscles. Additionally, addressing discomfort early allows for quick remediation before it becomes a persistent injury.

Conclusion

Upper body pain doesn’t have to become part of your cycling routine. Whether you’re dealing with neck stiffness, shoulder pain, wrist discomfort, or recovering from a fall, physiotherapy can help identify the underlying issues, reduce pain, and restore function. In the next post, we will focus on lower body injuries related to cycling.

If you have questions or would like some help with your training, consult one of the physiotherapists at Kamloops Physiotherapy & Sports Injury Centre, as they can guide you through a specific, individualized rehabilitation program that will ensure you have a successful cycling season. This blog post was written by physiotherapist Jacob Coelho. To book an appointment with Jacob or one of our other experienced therapists, call 250-314-0788 or book online HERE.