Avoiding Cycling Injury - Physio Cambridge

Top Tips - Physio Cambridge

In my latest blog I chat to a Physio in Cambridge and get some tips on cycling safety and helpful advice to avoid injury.

The injuries you can get through cycling are many and varied. There are the obvious knocks and scrapes that go hand in hand with any close contact racing events, there are other problems caused by putting the body through the rigors of racing, and there are yet more that can be caused by the cycle itself.

Cycling injury - Physio in Cambridge 

The importance of having your cycle set up right is paramount in any cycling situation. A badly setup bike can cause all manner of joint and muscle problems not to mention being inefficient and causing you to waste valuable energy.

Get the setup right - Sport injury tips from a Physio in Cambridge 

A bad cycling position can cause pain all over the body, including the knees, back, hips and neck. It can also cause problems with the sciatic nerve, which itself can cause widespread problems. Only once you’ve got all these things sorted can you truly focus on finding the correct form and giving your self a comfortable and carefree ride. All major muscle groups in the leg are worked during cycling, so don’t underestimate the importance of a good setup. 

Building up Slowly - Advice and tips from a Physio in Cambridge

It’s worth noting that most cycling injury’s are caused by cycling at high speed. Whether they result from crashing or just from over-exertion to the body, it’s certainly worth building up your training toward cycling at very high speed, both to be able to cope with the cycle at top speed and to prepare your body for the physical strain.

Wear the correct safety gear - Physio Cambridge

You’d be wise to notice that almost all serious and fatal cycling injuries arise during collisions with motor vehicles. When riding on roads for recreation it is worth taking extra caution. Furthermore, the worst problems come from head injuries. Despite repeated advertising of the problem, many riders still aren’t wearing protective helmets. It seems ridiculous given the figures, as the risk factor dramatically increases without head protection.

If you’re riding recreationally or commuting, all these injuries can affect you so it’s worth knowing the risks and heading them off before it’s too late.

For more advice on sports and potential injuries read The benefits of marathon running - Physio Cambridge.

Running Outdoors Vs Running on the Treadmill - Physio Cambridge

Working alongside a Physio in Cambridge we recently discussed running outdoors vs running on the treadmill. What are the differences and benefits of each? Which do you prefer? In this article I discuss both and look at the benefits of running in general.

Physio Cambridge - Outdoor vs Running on the Treadmill

So you've decided it's time to get fit. You've found yourself undeterred by the unhappy faces of joggers passing your window and thought "that's the path for me!" Running it is, decision made. But what is the best way to go about it?

The best way to go about running - Physio Cambridge
Runners are an enthusiastic bunch, and those fanatical about it tend toward running outside. That's all very well and good, but there must be a reason why the home treadmill market is booming, so what are the differences?

Outdoor or Indoor Running - Physio Cambridge
Outdoor running might not suit you for a number of reasons. The area where you live might be heavily built up, leaving you with no option but to pound the tarmac through city streets. Nothing like a good lungful of carbon monoxide to make you really feel that burn!

A daunting landscape - Physio Cambridge
If it's not built up, it could be that the landscape itself is daunting to run on. Maybe there are daunting steep hills, or rough cross-country terrain in thick grass to wrap itself round your training shoes and throw you unceremoniously to the ground. Sure, the challenges of running on that surface will be many for an experienced runner, but what if you're just getting started?

Starting out
For those of us just about to embark on a personal fitness regime, our bodies clad in lycra might not be something we want to go flaunting to all and sundry at the local park. A treadmill at home can avoid the need to declare your body beautiful in front of Joe Public, at least until you've lost that spare tire and feel like braving it in front of the world.There is also the possibility of suffering a sports injury and having to limp home.

Does the treadmill cut it
For some however, the treadmill just doesn't cut it. Just 10 minutes on the hamster wheel can bore some to giving up long before the timer tells them to, and the visible progress you make when running in the real world gives you a good sense of achievement. A treadmill only represents this with disappointing numbers, and that sometimes isn't enough to warrant the demands running places on the body.

Endurance running
Endurance running for most is always a battle to keep going. A regular running route outdoor can help to pull you through those tough moments when you feel like giving in. When you round the corner and know exactly how far it is to get home, it can give you that confidence kick you need to cross the finishing line. On a treadmill that doesn't really exist, you just have to wait out the time/distance, and the lack of changing landscape can make motivation hard to come by.

Does the weather make a difference - Physio Cambridge
However, there are many other factors that can put off the outdoor runner. Here in England, weather can obviously put a downer on the whole run before you've even started. How many outdoor running enthusiasts pull on their running spikes when it's raining? Or simply when it's winter, for that matter?

Thanks for reading Running Outdoors Vs Running on the Treadmill - Physio Cambridge.

Reasons to take up cycling - Physio Cambridge

Maybe you’ve thought about it, but just never had enough of a reason to make that final push onto the saddle. Let’s take a look at some of the overall benefits to being a cyclist. 

1. You’ll go faster

Yeah it’s an obvious and kind of stupid point, but hear me out! It’s the city taxi drivers who complain about traffic, not the cyclists. If you’re commuting to work via car in the city, then you should make yourself aware of the advantages of the cycle to work.

Studies show that the bike hits twice the speed of the car in city centers. If you spent 30 minutes in traffic in London you’d be lucky to hit 7mph, whereas average cycling speed is 12-15mph.

2. Sleep better

It’s a fact that regular exercise gives you a better nights sleep. One study asked insomniacs to take up cycling 20-30 minutes a day and see what happened to their sleep patterns. The result? They took half the time to get to sleep and slept an hour longer.

3. Look Younger

Once you start pounding the pedals you’ll see a dramatic increase in blood circulation. Harley Street doctors will tell you that this increase in circulation delivers oxygen and nutrients to the skin more effectively, whilst removing the toxins with the same efficiency. Cycling can literally be part of your beauty routine.

4. Aid digestion

Physical activity like cycling helps to reduce the time that food spends in your digestive tract, meaning you absorb less water from it and feel less bloated. Additionally, increased breathing and heart rate stimulate the muscles in your intestines helping to keep the system moving and healthy as well as preventing bowel cancer.

5. Increase Your Brain Power

An increase in fitness is an increase in brain power. Studies have shown that a 5% increase in your cardio-vascular fitness led to an improvement in mental tests by 15%. The increased blood flow helps to build cells in the hippocampus, responsible for memory.

Concerned about sports injury? Physio Cambridge with all the answers

Okay we are halfway through! Are you concerned about sports injury? Have you been out of sport for some time but you are secretly aching to get back into it? Get some top tips from The Sports Injury clinic. These guys know their onions! You can get in touch with a physiotherapist in Cambridge by calling 01638 389671. alternatively just keep up to date with their website blog. It is always full of handy tips for anyone looking to get back into sport in the safest way possible.

6. Defeat Illnesses

Keeping active wakes up all the cells in your body, including those that are working hard for your immune system. Once they’ve perked up, they’re much more effective at fighting off infection. People who underwent two and a half hours of cycling a week took half as many sick days as couch potatoes.

7. Live Longer

In a study that compared identical twins, those who were riding 45 minutes three times a week were biologically nine years younger than their counterparts, even when other factors such as body mass index and smoking had been discounted. The regular exercise from cycling reduced the risk of heart disease, diabetes, cancer, high blood pressure and obesity.

8. Save The Environment

Katie Melua sang “There are nine million bicycles in Beijing”. Whether that’s statistically accurate or not is anyone’s guess, but you could park 9 million bicycles in the space of just 450,000 cars, it would only take 5% as much raw material to make them and they emit absolutely no pollution.

9. Improve Your Sex Life

It’s true! While you’re pedaling away on that bike, you’re increasing your vascular health. This has the knock on effect of increasing your sex drive. Studies have shown that male athletes have the sexual prowess of people 2-5 years their junior while females can stave off the menopause for a similar amount of time.

So, you’re wasting less time in traffic, you’re sleeping better, you look younger, you’re more intelligent, less prone to illness and digestive problems, living longer, having more sex and saving the environment.

10. Dude, take up cycling!