Boom Bust for cycling

Following on from the introduction, we now want to be more specific in terms on how, when and what to do to help resolve your persistent reoccurring injury. Cycling is our first chosen sport that we can look into. So what sort of common chronic injuries do cyclist get that potentially inhibit progress and continue to frustrate “the hell out of you”?

As easy as it is to visualise cyclist crashing and falling of their bikes it is not these types of superficial injuries that prevent them from continuing their plight to success unless it’s involves broken bones. Repetitive cycling may cause overuse injuries which make up a large portion of cycling injuries as a result of certain components not being correct.

Components that may lead to injury:

  • Muscle imbalance/compensations
  • Incorrect bike set up
  • Wrong positioning
  • Too much too soon
  • Not enough recovery
  • Poor recovery strategies
  • Poor diet and/or dehydration
  • Existing injury

Common Cycling related injuries

  • Patellar Tendonitis
  • ITB Syndrome
  • PFJ Syndrome
  • Muscle strains/tears (Calf, Quadriceps, Hamstrings, Hip Flexors)
  • Bursitis

How to resolve/treat these issues using the Boom-Bust theory

  1. Seek help from a physiotherapist. They will assess what you are currently doing and make suggestions to help you get over your issue. They may also screen your functional ability and note any musculoskeletal flaws you may have that could be contributing to your symptoms.
  2. Listen to the advice you have been given and implement the strategies that have been issued. Take some responsibility for your own health and show good compliance with any exercises or restrictions that have been recommended.
  3. Set realistic goals with your physiotherapist. They will be educated on what works best and at what rate so take note and don’t do too much or too little. Pace yourself and stick to the plan.
  4. Use the 10% rule. Establish a daily base line of activity (e.g walking) that does not produce a pain flare or exacerbate your symptoms and gradually increase the time or distance by 10% each week.
  5. Record your activity. Be as specific as possible. Use your devices to track your distance and time and log it down and compare.
  6. Recover well and get enough sleep to ensure your energy levels are replenished each day.

Contact us here at Black Pear Physiotherapy on 01905 611 010 for more tips or why not book an appointment to help you on your road to recovery.

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