Tips to Deal with Common Cycling Soreness

It’s one thing to feel sore after your first ever bike ride. It’s another to continuously experience pains throughout your body. After all, cycling is best know for its body-friendliness. Unlike walking or running, it’s much kinder on your joints, knees and legs.

Like any kind of endurance sport, you’re bound to feel some soreness. The important thing is to deal with these common muscle pains. Otherwise, it might lead to long-term problems.


Lower back pain

Cycling may primarily about your legs but it also consists of an engaged upper body. That’s why you experience lower back pain after sustained bike rides. There are plenty of factors that can contribute to your back pain but one of its major causes if poor position.

Before buying your bike, make sure everything fits perfectly. From the height of your saddle seat to your reach, everything should feel comfortable and natural. When you’re fitting a bike, it shouldn’t feel like your body is contoured in a poor way.
The next time you’re in a bike shop, try to spend more than 30 seconds on it. Assess carefully how it feels while you’re on it and make the right adjustments as you go. You can also have a fellow cyclists observe your position while you ride.

Hand pain

One of the most common soreness is felt in your hands. You may feel a tingling sensation or slight numbness running through your fingers and palm. This is what typically happens when your hands stay in one position for a long time.

The first thing you must do is to improve your riding position. There shouldn’t be excessive pressure felt in your hands. Make sure your reach isn’t too far that it’s causing your hands to exert more effort than necessary.

Another way to deal with hand pain is to invest on a good pair of padded gloves. Some have foam or gel in them that will further prevent serious soreness.

Leg pain

Your legs pack on the most power and use when you’re cycling. After all, it is a leg-based exercise. That’s why it’s fairly common for your legs to feel sore after long sessions on your bike. The good news is they will likely going away within 48 to 96 hours. You can do a few things to alleviate the pain faster.

First is to apply an ice pack on the sore area for 15-20 minutes. Make sure your legs are elevated while you’re doing this. If need be, ask for an inflammatory medication over the counter. However, taking anything shouldn’t be your first priority. Aerobic exercises like swimming, walking and even a leisurely bike ride can help ease the pain.

Knee pain

Knee pain can be caused by a lot of factors. Some of the most common of which is poor cycling position, poor equipment and even an anatomical imbalance. Like the other soreness you feel, it’s best to deal with quickly.

Stretching is by far the best way to alleviate your knee pain. When you do, you’re able to relax and strengthen the area, allowing it to heal and serve you well again.

Choosing the right bike for you helps prevent and ease muscle soreness. If it’s just your first time to get into the sport, has the lowdown on the best entry bikes for beginners.

Emma Rodriguez