Chronic injuries in cyclists - get a seating adjustment to avoid them

Today, the likelihood of injuries and health issues while cycling is much lower than it was a few decades ago. Braking systems have improved, lights, reflectors, and reflective cycling vests increase visibility on the road, helmets help prevent head injuries, special cycling glasses protect the eyes from irritants, and those who want can also get knee, elbow, and wrist guards.

However, injuries are not just falls and bruises; they can also be chronic conditions developed over a long time. These can include tendonitis, spinal, muscle, or joint pain. So, what are the main chronic injuries cyclists face, and why do they occur? What is the Retül test and how does it help prevent these injuries?

Pay attention to wrist position while riding

Pay attention to your wrists. While riding, wrists are often "forgotten" – the wrist drops, and the hand bends at approximately a 30-degree angle, compressing the median nerve in the carpal tunnel. The carpal tunnel narrows, tissues swell, the nerve remains compressed, and the person feels wrist pain or tingling in the hands. This is called carpal tunnel syndrome. To prevent this, keep your arms so that the forearm and hand are in line while riding.

You can get ergonomic bike grips – they prevent hands from slipping and are designed to distribute the body weight across the entire hand, helping to avoid numbness or loss of sensation in the hands.

Incorrect wrist position

Correct wrist position

Back pain? Strengthen your natural "corset"

After cycling, you might feel back pain. While cycling, the muscles that stabilize the spine get fatigued as they absorb shocks. The rougher the road, the more the back suffers, for example, riding a mountain bike on a difficult trail is harder on the back than riding on a smooth road.

To prevent this, strengthen the so-called "muscle corset," i.e., the abdominal wall and back muscles. One of the best exercises is the "plank."

Neck and shoulder pain? Adjust your riding position

Some people experience neck and shoulder pain while cycling. This is a signal that you need to ensure proper posture. Adjust the bike and set the correct distance between the handlebars and the saddle. While riding, you always lean forward, but if you lean too much, you have to keep your head back, which puts strain on the shoulder girdle and neck muscles.

The optimal posture is a slight bend in the lower back and thoracic spine and a slight straightening of the neck. Excessive bending or straightening in any segment can cause disc or nerve compression.

The most precise way to adjust your posture is with a bike fitting test.

Cycling – joint-friendly, but with one condition

Cycling does not burden the joints. This sport is especially suitable for those who are overweight – walking or running places a significant load on their joints. However, with one condition – the saddle height and tilt must be properly adjusted.

If the saddle is too high, the so-called "long" pedaling can overstrain the tendons attached to the knee joint, leading to various complications. If the saddle is too low, the legs never fully extend, and the pedaling movements stress the kneecap.

The same applies to the tilt of the cycling saddle. If the saddle is tilted too far forward, the knees hold the body to prevent it from sliding down, putting extra strain on the knees. The ideal saddle position is horizontal.

Retül test – for those who want to avoid chronic conditions

While cycling, the human body remains in a relatively stable position for a long time. This is not inherently bad – it becomes a problem when the chosen position is incorrect and improper. This puts extra strain on tendons, muscles, and joints.

To prevent this, the bike must be well-adjusted. Knowing the basic principles, you can adjust the bike somewhat yourself, but it is best to have it done by a specialist. If you want 100% comfort while cycling, get a Retül test.

What is the Retül test, what does it mean, and what does it provide? The test aims to evaluate your body's physical parameters, adjust the bike to suit your body's needs, and select the optimal riding position. This means the bike will be like a custom-made garment – ideally comfortable, not restricting movements, and not causing discomfort.

How is this achieved? Eight data sensors are attached to the body, and while you pedal the bike, data is collected, and the technician identifies weak points – where there is too much tension, joint stress, improper weight distribution – and sets the optimal riding position. The test takes about three hours, but after that, you will know for years that you are safe and not harming your health while cycling. The test data is saved in a report, which can be used later.

The Retül test is primarily intended for those who have purchased a quality bike, ride it frequently and regularly, aim for sports results or exercise for health purposes, and it is essential for those with minor health issues or complaints of back, wrist, or other pains.

Don't forget to protect yourself from immediate physical injuries

No matter what type of bike you ride: mountain (MTB), gravel, road, hybrid, electric, triathlon, fixed-gear, or children's – you need to ensure safety when riding any bike.

While focusing on proper posture or thinking about the correct bike adjustment, don't forget to simply ensure your safety on the road.

Wear a helmet and a reflective vest, use reflectors, have specialized glasses, and for those learning to ride, use wrist, knee, and elbow guards. Ensure the brakes are working well, the warning sound signal works, and the lights are functional. Have a first aid kit – plasters, bandages, hydrogen peroxide, and antiseptic ointment packed in a waterproof bag.

You can also insure against bike theft, accidents, and liability.

How to protect your bike from theft – read here.