|
Aching knees |
Riding in too high gear
Saddle too low
knees are cold |
Ride in a gear you can spin,
not a gear you have to force round.
Raise the saddle so the leg is fully extended on the bottom
stroke.
On cold days wear tights, 3/4 leggings. |
|
Numb or sore bottom |
Saddle tilted upwards
Saddle doesn't fit you
(too hard, narrow or broad)
Riding too far to soon |
Make the saddle level or
slightly tilted down wards.
Try different saddles.
Wear padded cycling shorts. |
|
Numb or sore feet |
Shoes with a thin or flexing
sole.
Shoes that are too tight.
Toe clips to tight. |
Use cycling shoes with stiff
sole.
Buy cycling shoes that fit better.
Try clipless pedals. |
|
Lower back ache |
Saddle too high causing
pelvis to rock from side to side on pedal strokes making
vertebrae rub against each other.
Too stretched out on bike or too low. |
Lower saddle so the leg is
not over extended on each pedal stroke.
Is the bike the right size for you.
Raise the stem or adjust the reach. |
|
Shoulder Ache |
Handlebars too wide.
Too much weight on your arms. |
Make handle bars the same
width as shoulders. (Cut down to size)
Use a shorter stem or more upright one. |
|
Wrist Ache |
Too much weight leant
forward.
Using same hand position for too long.
Bar grips too firm.
|
Try a short or upright stem.
Vary the hand position.
Try fitting bar ends.
Try softer hand grips. |
|
Numb or sore hands |
Gripping bars too tightly.
Grips too thin.
Hands in one position for too long.
Too much weight onto arms. |
Don't grip so hard (Relax)
Use thicker grips or padded gloves.
Vary the hand position.
See (Wrist Ache)
|
|
Stiff Neck |
Riding too stretched out.
(Forcing the neck to arch) |
Try a different stem.
Try different handlebars.
Make sure the helmet peak is not to low down. (Obscuring your
vision & forcing neck back) |
|
Light-headed |
Dehydrated.
Low blood sugar. |
Drink plenty of liquid &
regularly.
Take snacks on long rides.
Energy bars, jelly babies & bananas are all good for sustaining
muscle power.
(Don't not over do the bananas) |
|
Eyes Water |
Wind, sun & dust.
No cycling shades.
Ill fitting sunglasses. |
Wear proper cycling shades
(Go for interchangeable leans)
Clear on dull days & tinted on bright days. |
|
Cramp |
Dehydrated.
Riding to hard without stretching.
Lactic acid build up in muscles. |
Drink regularly when
cycling.
Stretch & warm up first.
Take a hot bath or use spray on muscle relaxes. |
|
Stitch |
Lack of oxygen to the
muscles.
(May be by panting) |
Slow down or stop.
Breath deeply. |
|
Tight Leg muscles |
Not enough stretching. |
Stretch before & after
riding. |
Cycling
isn't always problem free, especially when you're just starting out.
Here are some aches and pains you might encounter, and ways to deal
with them.
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