Cycling is a low-impact sport, but it isn’t injury-proof. Repetitive motion, long rides, poor posture, and incorrect bike setups can lead to nagging aches that grow into serious problems if left untreated. Understanding where your pain stems from is the first step toward recovery and prevention.

1. Hand Pain
Numbness or tingling in your fingers? You may be dealing with ulnar neuropathy, caused by pressure on the ulnar nerve during long rides. Adjust your reach, redistribute your body weight, and use gel-padded gloves or handlebar tape to relieve pressure.

2. Hip Pain
Cyclists, especially women, often suffer from tight or inflamed piriformis muscles or hip impingement. Strengthening your glutes and adjusting your bike fit—such as shorter cranks or wider cleat spacing—can help open the hip angle and ease discomfort.

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3. Knee Pain
Knee issues are the most reported complaint. Often, the culprit is patellofemoral pain syndrome, caused by poor muscle balance or IT band tension. Strengthen your glutes, especially the posterior gluteus medius, use a foam roller, and check your bike setup—particularly saddle height and cleat alignment.

4. Neck Pain
Long rides with your neck craned forward can fatigue the trapezius muscle if your deep neck flexors are weak. Strengthen those deep neck stabilisers and adjust your stem and bar height to prevent overreaching.

5. Back Pain
Prolonged riding or desk work can shorten some muscles and over-stretch others, leading to lower back pain. Improve your posture both on and off the bike, strengthen your core, and raise your handlebars if needed.

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Bottom line: If a pain persists, don’t push through it—stop and seek professional advice. Proper bike fit, balanced strength training, and good riding habits go a long way in keeping you riding pain-free.

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