Common Spinning Injuries
Article by — Dr. Jenn Turner
AS SEEN IN DEC ISSUE OF TRIATHLON MAGAZINE CANADA
Now that the winter months are upon us, and the weather can be less than stellar across the country, its time to resort to alternative means to get the miles in on the bike. These methods can include rollers, stationary trainers or spin bikes and classes and all are great ways to maintain fitness and improve technique on the bike during the off season.
Like any other repetitive activity, spinning can also lead to the development of various injuries. Knees, hips and backs seem to be the areas that are the most susceptible due to the high repetitions and the vigorous, fast paced pedaling that your body may not be used to. Be sure to mix up your winter cardio workouts, and remember, don’t over-do it in the off season. It is tempting to train hard all winter in preparation for next season, but the off season is for giving your body a break from the overload you incur during the actual season. Balance out those muscle imbalances by doing some snowshoeing or cross country skiing. And it is a good idea to find a good strength and conditioning coach to work on developing strength in the off season. Many pro cyclists and triathletes make strength training a key part of their off season.
Just like on your race bike, a spin bike must be fit as accurately as possible. A poor fit causes certain muscle groups to over-work, or puts abnormal stresses on certain joints. The best way to fit a stationary or spin bike is to adjust the seat so that when your foot is at the bottom position of the pedal stroke, there is a a slight bend in the knee. The seat should also be forward enough so that the knee comes over the centre of the pedal. You should not feel too much strain on your wrists or neck and pedaling should be comfortable and smooth.
Back injuries are a common ailment suffered from spinning. Usually spinning has a very high RPM, much higher than we would ever do out on the road. This is great for leg speed, but if the athlete has a core stability issue, or excessive movement either side to side or rocking, a back injury my ensue. Muscle imbalance and poor bike fit is also a common cause of back pain. Riding with a curved back puts a lot of stress through the ligaments of the back and is caused by poor bike fit or hamstrings that are too tight. Excessively tight hip flexors creating a weakness in the glutes can also stress the tissues of the back abnormally and pain can result. Use the off season to work on cycling technique and posture.
Another common injury due to indoor cycling is wrist strain. More strain is placed on the wrists at times with indoor cycling, due to position and fit of spin bike. Also on the trainer or rollers, athletes tend to put more weight through their arms than when riding outside. This can cause strain to the ligaments and tendons in the wrist, but can also cause compression of the ulnar nerve, called Cyclist’s Palsy. Symptoms of this condition may include a numbness and tingling and a weakness or clumsiness of the hand and thumb.
All of these injuries can be avoided with the proper off-season balance and training. Off season training should be focused to build on your weaknesses and make you stronger, more balanced and prepare you to be even more fit for the next season. Happy Spinning!
Dr. Jenn Turner is a chiropractor in North Vancouver. She is familiar with cycling injuries as she is the team chiropractor for the Canadian Cycling Association and works with Pro Cycling teams including Team SKY based out of the UK. She can be reached at drjennturner@gmail.com.