Cycling - preventing injury

Cycling is a cheap and convenient way to get around, with very low environmental impact, and it is an enjoyable physical activity for people of all ages.

Cycling can improve your physical and mental health#

Pedalling is a low-impact activity that improves muscle tone without placing stress on your knee and ankle joints. Cycling is particularly good for cardiovascular fitness, which means a reduced risk of heart attack and stroke.

Injuries can still happen, though, both as a direct result of riding and in accidents.

Only about seven per cent of transport-related cycling injuries involve collisions with other vehicles. You are much more likely to hurt yourself by falling off your bike or hitting a stationary object. Children are also heavily represented in cycling injury statistics, making up a large share of hospital admissions and emergency department visits for bicycle injuries.

Riding courteously and following the road rules improves your safety and that of others. In particular, never ride against the flow of traffic or go through red lights.

Signal your intention to turn#

Use clear hand signals to flag when you intend to turn. Ride in a predictable way, about one metre out from parked cars, and ride in single file in heavy traffic.

When riding on shared paths where people are walking, use your bell to alert them before passing.

Where local rules permit riding two abreast, keep both riders close together and do not ride side by side on busy multi-lane roads. Where a bike lane is available in the direction you are travelling, use it.

Check and follow local signage about where cycling is and is not allowed, as some roads are closed to bicycles.

Make yourself visible#

• Wear brightly coloured clothing. It is harder for drivers to see you if you are dressed in dark or dull colours.
• Fit lights to your bike, front and back, for riding in all conditions.

A good setup is a steady or flashing white light on the front, a steady or flashing red light on the back, and a red reflector on the back, all bright enough to be seen well before a vehicle reaches you. Reflective garments, including reflectors fitted to the back of your shoes, will further increase your visibility at night.

Reduce your risk of accidental injury#

• Assume that drivers have not seen you. Make eye contact with drivers when negotiating turns or intersections.
• Brake smoothly. Hard braking is a common cause of cycling injuries, as it can lock the wheels and throw the rider over the handlebars.

Children need careful instruction on how to brake safely. Using your back brakes together with your front brakes helps minimise your weight shifting forward over the handlebars.

Check your bike regularly (once a week if you ride often) to make sure it is in good repair. Check the tyres, bearings, gears, nuts and bolts, and lubricate the chain and cables. If you are not sure how to do this, ask your local bike shop.

Riding posture and overuse injuries#

Incorrect riding posture and asking too much of your body can lead to a variety of cycling-related injuries.

Lower back pain#

The back is a weak link for many riders. Cyclists usually develop strong leg muscles but do not always have the torso strength to support and resist the force from the legs. This can make the back work too hard and go into spasm, causing rapid fatigue. To prevent or ease lower back pain, get into the habit of keeping your back straight, whether you are standing or riding.

Numb toes or ‘burning feet’#

Numbness is most commonly caused by nerves being compressed, usually due to tight shoes, road vibration or too much climbing, which puts continuous pressure on the feet. To prevent or reduce numb toes:

• Adjust your shoes, or the straps or cleats on your cycling shoe.
• Make sure your feet are straight when you clip into the pedals, if you use cleats.
• Remove any irregular seams, straps or buckles that may be pressing against your foot.

Hand injuries#

The earliest sign of a hand injury is tingling or numbness in the palm or fingers. To prevent or reduce hand injuries:

• Notice how you are gripping the handlebars; the grip should be firm yet relaxed.
• Change hand positions frequently and keep your wrist straight.
• Try padded gloves or handlebar tape to reduce vibration.

Trapped fingers in children#

Younger children are at risk of trapping their fingers in the moving parts of a bicycle, such as the chain. Children should be warned about these hazards, and you may want to choose a bicycle with a chain guard.

Shoulder pain#

Injury to the shoulder usually occurs during longer rides and is mainly caused by placing too much weight on the hands and riding with straight elbows. To prevent or ease shoulder pain, keep the elbows slightly flexed so that ‘road shock’ is not transferred to the arms and upper body.

Knee injuries#

Knee injuries are generally due to overuse and occur when a cyclist rides too much or too fast. To prevent or ease knee injuries:

• Slowly build up your strength through training to minimise strain on the knees, and reduce the amount of hard training or hill work.
• Avoid pedalling in a high gear for a long time, as this stresses the knee joints; switch to lower gears whenever you can.
• Check your saddle height. A saddle that is too high or too low places stress on the knees. Adjust the height so your knee is almost straight with the ball of your foot over the pedal axle at its lowest position. A professional bike fitter can help determine the right height for you.

Comfort and general safety#

• Let someone know your intended route and what time you expect to be back.
• Wear sunscreen on skin not covered by clothing.
• Take a drink with you to reduce the risk of dehydration.
• Pack identification, money and a mobile phone in case of emergencies.
• Do not wear headphones while cycling, so you can hear what is happening around you.

General comfort is important because it allows you to concentrate on the road. Make sure your saddle is comfortable, and consider wearing cycling shorts on longer rides, as the material does not bunch and rub against your skin, reducing the risk of skin irritation.

Make sure your bicycle suits your height, weight and other needs, and ask staff at your bike shop for help when choosing a new bicycle. Having your bike professionally serviced at least once a year also helps keep it safe.

Key points#

• Cycling is particularly good for cardiovascular fitness, which means a reduced risk of heart attack and stroke.
• Reduce your risk of accidental injury by assuming that drivers have not seen you.
• Numbness, or ‘burning feet’, is most commonly caused by nerves being compressed.
• To prevent or reduce numb toes, adjust your shoes, or the straps or cleats on your cycling shoe.
• To prevent or reduce hand injuries, pay attention to how you grip the handlebars.

Where to get help#