Playing sports is usually associated with multiple health benefits, not only physically, but also for mental and emotional well-being. However, if not practiced with the correct technique and proper equipment, injuries of varying severity can occur, affecting the athlete's performance and physical condition in the long term.
In disciplines such as road cycling, mountain biking, and triathlon, the impact on the joints is lower compared to sports like running, since there are no direct impacts against the ground or excessive loads with each stride. However, an incorrect posture on the bike, poor pedaling technique, or the wrong choice of equipment can cause discomfort and injuries that, if not corrected in time, can lead to chronic problems.
Both in mountain bikes, which require precise suspension adjustment to absorb impacts on uneven terrain, and in road bikes, where a poor handlebar position can cause overload on wrists and back, it is essential to pay attention to biomechanics and equipment setup.
These are some of the most common mistakes you can correct to avoid joint injuries and improve your performance on the bike:
1- Correct your pedaling technique
Poor technique or incorrect foot placement on the pedal can lead to a knee injury. The foot-pedal relationship largely determines the effect that the pedaling will have on the knee. Remember that the knee is a hinge joint, meaning it only allows flexion and extension movements. If the foot is not properly placed on the pedal, or if pedaling causes a movement contrary to natural biomechanics, the power transfer will require greater effort, which will also be reflected in the knee. On the other hand, it is important to make sure that the cleats are correctly anchored to the pedal and not misaligned, or it could, for example, cause tendinitis in the knee rotators.
2- Choose the right gear ratio
Using a gear ratio that exceeds your body's capabilities can have serious consequences. If you opt for a higher gear than what you are prepared to handle based on your training or physical condition, it will require excessive effort when pedaling and the sudden pressure exerted on your joints will especially affect the femur and the patella. The correct approach is to gradually increase the intensity and always pay attention to your body's reactions before, during, and after training.
3- Watch the saddle height
Having the saddle too high or too low can also injure the knee, both the front and back, depending on the case. Similarly, if the saddle is set at an incorrect height, it can cause the hips to rock while pedaling, which also negatively affects this joint. To properly choose the saddle height, measure your inseam, and then multiply that measurement by 0.88. Then, apply this measurement from the center of the bottom bracket to the superior part of the saddle, which should always be horizontal.
4- Use the right cycling shoes
Cycling shoes that do not fit well can cause terrible injuries to the ankle, which is the joint that connects the bones of the foot and leg. Likewise, constant use, especially in carrera, of cycling shoes that do not fit properly will alter the natural biomechanics of movement on the bike, which will lead to damage in the hip and knee, as the whole body is a unit and responds as such. To prevent this effect, it is advisable to know the correct shoe size to choose according to each brand, as this can vary from one to another. It is also important to observe the characteristics of the chosen shoes, especially paying attention to the sole, which should be rigid but with a degree of flexibility, and to the fit and support it provides to the foot. Finally, it is essential to keep in mind the recommendations of a specialist before starting any sport. Only a medical professional can assess whether the body is in the best possible condition or if special attention should be paid to any part of it, to prevent excessive impact on the joints and any type of injury during a carrera or while training.