What can I do about pain when cycling? It always happens when cycling: a pinch in the back, the feet or fingers become numb, the bottom hurts. Bicycle ergonomics specialist Dr. Kim Tofaute.
1) Genital and buttock pain
Genital and buttock pain has probably happened to everyone at some point. Since the saddle-buttocks contact point carries the majority of the weight during the ride, buttock pain is obligatory on the first tours due to a lack of familiarization. Over time and many kilometers this changes and the buttocks get used to the initially unfamiliar strain. If you continue to have problems, it may be the wrong saddle. “It is a gamble that the saddle fitted from the outset fits. Investing in a new saddle should therefore always be considered. If you have pain in the genital area, for example, a saddle with relief zones and recesses is worthwhile,” advises dr Kim Tofaute. Prospective buyers should also include their shape, size, gender and driving style when making their selection. The German manufacturer attaches particular importance to the correct fit of its products ergon.
The expert also has a tip for the tour: "Get out of the saddle every now and then and relieve your buttocks." The choice of clothing also plays an important role: jeans can cause friction on longer tours due to their seams. “We recommend cycling shorts or sports underwear without seams. Then nothing presses.” In any case, we recommend that you seek advice from a specialist bicycle shop, where trained staff can select a saddle that is exactly right for you in order to prevent pain when cycling.
2) back pain
Back pain is also one of the typical problems when cycling and occurs especially on the first longer tours. “The body has to adjust to initially unfamiliar loads. So it's better to ride more often and take breaks than to start with a violent tour right away," says Tofaute. In addition, make sure you have a straight back and a relaxed posture. “It's worth checking the bike's setup. Often it is only small points that need to be changed. Video tutorials or special tools, such as the fitting box, provide support,” says the expert. His tip for on the go: take breaks and relax your back or do light back exercises.
3) Neck pain
The neck is one of the problem areas, especially for people with sedentary work. It is therefore not only important when cycling to regularly relax the neck area. "A neck massage or special gymnastics away from the bike already brings about the first improvement," says the expert. Regular breaks, about every half hour, or changing the grip position can help during the tour. Another problem, according to Tofaute, can be the Helmet be: “If the helmet doesn’t fit properly, you unconsciously hold your head askew, which is bad for your neck.” The expert also advises wearing a light scarf, especially in spring: “This minimizes drafts and prevents you from getting cold. "
4) Numb hands
If there is too much pressure on the hands or if the wrist is bent, hands and fingers can quickly become numb during the bike tour. With increasing age, the problem of carpal tunnel syndrome increases. “Fitness training such as yoga or gymnastics can be used to strengthen the problem areas. Exercise every day can help,” says Tofaute. He also recommends changing to ergonomic grips with a larger contact surface and croissants, so-called "bar ends", for different grip positions. “You should also think about replacing the handlebars. Many trekking bikes have sporty mountain bike handlebars. A slightly more curved handlebar ensures that pressure is taken off the hands.” Padded gloves, such as the find out Colorado long finger glove, are also an option and also protect against grazed hands in the event of a fall.
5) knee pain
Knee pain is usually a matter of attitude. "Many e-bikers in particular have adjusted the saddle incorrectly and sit too low. A correctly adjusted saddle ensures that the pressure on the knees is minimized,” explains the expert. For better power transmission and for a larger footprint, he recommends combining pedals that are as wide as possible and sturdy shoes. In addition, you should not ride with gears that are too heavy, but rather pay attention to a high pedaling frequency.
6) Sore muscles
Even during the tour, pedaling becomes more difficult, your thighs burn – but you only really feel the sore muscles the next day. According to Tofaute, there can be two reasons for this effect: Firstly, acidosis because you overestimated yourself on the tour. Second, lack of exercise because the body is not yet familiar with the stresses. Both can be increased quickly if you use the wheel more often. Nevertheless, the expert advises slowly approaching it: “In between, even while driving, relax your legs and stretch them or put them up during breaks. Make sure you regenerate well after the tour. You also start to sweat profusely when you overexert yourself. On the other hand, drinking a lot helps to ensure good blood circulation.”
7) Numb Feet
According to Tofaute, numb feet can often be related to the wrong shoes. Shoes that are too small cause pressure points. “Feet also swell a little while driving. That's why it's worth tying up or taking off your shoes during a break to promote blood circulation," says Tofaute. Women in particular often suffer from cold feet when touring, which affects power transmission. "Clear film around the tips of your toes or a bit of newspaper in your shoes ensures that your feet don't cool down so quickly," is an insider tip from the ergonomics expert. Special ergonomic cycling shoe insoles or correctly adjusted clipless pedals, for which there are also special adjustment aids, ensure better power transmission and relief for the feet. “But numb feet can also be caused by a saddle nose that is too tilted. This results in an unsuitable hip position, which compresses the nerves.” An incorrect seat height can also cause problems in this area.
8) Pelvic Pain
Pelvic pain can have different causes, e.g. B. the saddle presses too hard into the soft tissues or the pelvis is twisted when pedaling. “It is therefore important that the seating position is correct. Not only the height, but also the saddle angle has to be right,” says the expert. In addition, many cyclists are simply too stiff. Stretching exercises and gymnastics strengthen the muscles and prevent pain. “Two minutes of daily stretching is enough. Anyone can do that at home.” If pain occurs during a tour, simply sprinkle in the exercises during breaks. However, if the pain becomes chronic, medical advice is required.
9) Non-specific pain while cycling
The whole body hurts, you feel weak, but have no idea why that is? "In this case, you should make sure that you eat and drink enough during the tour," says Tofaute. If the pain occurs more frequently when cycling, it should be localized and examined more closely. Damage to the heart, for example, can also be the cause. Then it is best to consult a doctor. "In a case like that, just don't look to Dr. Listen to Google,” warns the expert.
10) Fatigue
During the first tours after the winter, the point is suddenly reached where you can no longer get any further and can't put any power on the pedals. Athletes then like to talk about "driving blue", the body is so tired that it can no longer muster any strength. "Many people misjudge themselves and don't know where the limits lie. That's why it's better to start with small tours, plan relaxation and breaks and eat lots of carbohydrates such as muesli bars and sports nutrition," advises Tofaute. But the intensity of the tour can also push the fatigue backwards. “E-bikers can, for example, choose a different support or shift gears differently in order to achieve a different training effect. Basically, one thing stands above everything else: having fun.”
To person:
dr Kim Tofaute studied sports science at the German Sport University in Cologne and worked as a research assistant from 1998 to 2004. During this time he worked intensively on a research project headed by Prof. Dr. Ingo Froboese on the subject of ergonomics when cycling. He then took over the management of the product development department at Ergon, a manufacturer of ergonomic components such as saddles and grips. The 51-year-old now runs his own bike fitting studio and continues to develop Ergon active and was in charge of the development of the fitting boxes, which help with the ergonomic adjustment of the sitting position. He is also a successful long-distance mountain biker.
Text and images on the topic of pain when cycling in collaboration with the ergonomics specialists of Ergon, dr Kim Tofaute and the bicycle press service.