Running and cycling are healthy. At least if you don’t overdo it. Excessive or incorrect exertion can also lead to physical problems. We have summarised the most common injuries and provide a few tips for prevention.
The most common injuries in running
In the following, we will first look at three common problems that runners can encounter. What they all have in common is that good running technique helps the body to cope with the mechanical stress that occurs.
Shin splints syndrome
Shin splints are characterized by pain on the inside of the shinbone. This is often caused by overloading, incorrect footwear or incorrect running technique. Runners who increase their training intensity too quickly are particularly susceptible to this injury.
Prevention:
- Suitable running shoes: Shoes that cushion well and fit the shape of the foot reduce the strain.
- Slow increase in training volume: Training should be increased gradually and in a controlled manner to avoid overloading.
- Strength and flexibility training: Regular exercises to strengthen the foot and lower leg muscles as well as stretching exercises for the calf muscles can reduce the risk of injury.
Treatment:
- Rest and recovery: At the first signs of pain, training should be reduced or paused to give the shins time to recover.
- Ice treatment: Cooling the affected area can relieve inflammation and pain.
- Physiotherapy: Targeted exercises to strengthen and stretch the lower leg muscles as well as manual therapies can support the healing process.
- Adaptation of the training plan: In the long term, the training plan should be reviewed and adapted to avoid repeated overloading. With 2PEAK, the loads can be reduced in the short term.
Plantar fasciitis
Plantar fasciitis is characterized by stabbing pain in the heel or foot sole, especially after getting up in the morning or after long periods of rest. The pain is caused by inflammation of the plantar fascia, a thick ligament on the foot sole. This injury often occurs in runners who overload their foot muscles or wear inadequate footwear.
Prevention:
- Suitable running shoes: Shoes with good cushioning and arch support help to relieve the plantar fascia.
- Strengthen foot muscles: Exercises such as toe raises and arch stretching can strengthen the muscles and ligaments in the foot.
- Regular stretching: Stretching exercises for the calf muscles and the plantar fascia itself help to reduce tension and increase flexibility.
Treatment:
- Rest and recovery: Reduce strain by taking breaks from running or alternative training methods such as swimming or cycling.
- Ice treatment: Cooling the painful area relieves inflammation and pain.
- Stretching exercises: Regular stretching exercises for the calves and plantar fascia can support healing.
- Physiotherapy: Professional physiotherapy treatment can help to strengthen the plantar fascia and speed up healing.
- Orthopaedic insoles: Special insoles in shoes can support the arch of the foot and reduce strain.
Runner’s knee (iliotibial band syndrome)
Runner’s knee, also known as iliotibial band syndrome (ITBS), causes pain on the outside of the knee. This pain results from friction of the iliotibial band (IT band) over the outer part of the knee joint, often caused by overuse, muscular imbalances or incorrect running technique.
Prevention:
- Stretching exercises: Regular stretching of the IT band and adjacent muscles, such as the gluteal and hip muscles, can reduce tension.
- Strength training: Strengthening the hip and thigh muscles, especially the lateral hip muscles, to avoid muscular imbalances.
- Suitable running shoes: Shoes that support the individual running style help to avoid incorrect strain.
- Control training volume: A slow and controlled increase in running distances and intensities helps to avoid overloading.
Treatment:
- Rest and recovery: Reduce the training intensity or take breaks to relieve the IT band.
- Ice treatment: Cooling the painful area relieves inflammation and pain.
- Physiotherapy: Targeted exercises to strengthen and stretch the affected muscles as well as manual therapies can support the healing process.
- Massage and foam rolling: Self-massage with a foam roller or professional massage can reduce the tension in the IT band.
- Anti-inflammatory medication: In some cases, anti-inflammatory medications can help relieve pain.
The most common injuries in cycling
Patella tip syndrome (jumper’s knee)
Patellar tendinopathy, also known as jumper’s knee, is characterized by pain below the kneecap. This injury is often caused by overloading the patellar tendon, which can be exacerbated in cyclists by an incorrect riding position or excessive pedalling frequency.
Prevention:
- Optimum riding position: A correctly adjusted riding position on the bike is crucial. The saddle should be adjusted so that the knee remains slightly bent when pedalling and is not overstretched.
- Strength training: Strengthening the thigh and gluteal muscles supports the patellar tendon and can prevent overloading. Exercises such as squats and lunges are particularly effective.
- Regular stretching: Stretching exercises for the thigh muscles, especially the quadriceps, help to prevent tension and increase flexibility.
- Adjust cadence: A moderate cadence that is neither too high nor too low reduces the strain on the patellar tendon.
Treatment:
- Rest and recovery: Reduce training intensity or take breaks to give the patellar tendon time to heal.
- Ice treatment: Cooling the affected area relieves inflammation and pain.
- Physiotherapy: Targeted exercises to strengthen and stretch the thigh muscles as well as manual therapies can support the healing process. A physiotherapist can also help you to find the optimum sitting position on the bike.
- Anti-inflammatory medication: In some cases, anti-inflammatory medication can help to relieve pain. Please consult a specialist beforehand.
- Bandages and kinesiotape: Wearing a patella bandage or applying kinesiotape can support and relieve the tendon.
Achilles tendinitis
Achilles tendinitis in cyclists is characterized by pain along the Achilles tendon, especially when pedalling and after training. This injury is often caused by overuse, incorrect pedalling position or insufficient recovery.
Prevention:
- Optimum pedal adjustment: The pedals should be adjusted so that the foot remains in a natural position and the Achilles tendon is not subjected to excessive strain. The correct height and position of the cleats on the cycling shoes is particularly important.
- Suitable footwear: Cycling shoes should fit well and support the heel to ensure a stable foot position.
- Warming up and stretching: Before cycling, the calf and Achilles tendon muscles should be thoroughly warmed up and stretched. Stretching exercises such as the calf stretch on the wall are particularly effective.
- Strength training: Exercises to strengthen the calf muscles, such as calf raises, can support and stabilize the Achilles tendon.
- Control training volume: A slow and controlled increase in training intensity and duration helps to avoid overloading.
- Regular breaks: Sufficient recovery phases between training sessions are important to give the Achilles tendon time to regenerate.
Treatment:
- Rest and recovery: Reducing the intensity of training or taking breaks is necessary to relieve the Achilles tendon and give it time to heal.
- Ice treatment: Cooling the painful area can relieve inflammation and pain. Ice packs should be applied several times a day for around 15-20 minutes.
- Physiotherapy: Targeted stretching and strengthening exercises under the guidance of a physiotherapist can support the healing process. Manual therapies can also be helpful.
- Eccentric training: Exercises in which the calf muscles work against resistance when flexing have proven to be particularly effective. One example is slowly lowering the heel over a step.
- Anti-inflammatory medication: In some cases, anti-inflammatory medication can help to relieve pain. Please consult a specialist beforehand.
Back pain
Back pain is a common problem among cyclists, especially in the lower back. This pain is often caused by an incorrect sitting position, a lack of core stability or riding for too long without sufficient breaks.
Prevention:
- Optimum sitting position: A correctly adjusted sitting position on the bike is crucial. The saddle should be adjusted so that the pelvis remains in a neutral position and the back is not excessively strained. The handlebars should be within easy reach without having to bend your back too much.
- Strengthen core stability: Regular training of the core muscles, including the abdominal and back muscles, can stabilize the spine and prevent back pain. Exercises such as planks and bridges are particularly effective.
- Regular stretching exercises: Stretching exercises for the back, hip flexors and thigh muscles help to prevent tension and increase flexibility.
- Take breaks: Regular breaks during longer rides are important to take the strain off your back and relax your muscles.
- Bike type and equipment: The right bike and the right equipment, such as an ergonomic saddle and handlebar grips, can help to minimize back strain.
Treatment:
- Rest and recovery: Temporarily reducing the intensity of training or taking breaks can help to relieve acute back pain.
- Ice and heat treatment: For acute pain, cooling the back can relieve inflammation. Heat treatments such as heat plasters or hot baths can relieve muscle tension.
- Physiotherapy: Targeted exercises to strengthen and stretch the back and trunk muscles as well as manual therapies can support the healing process. A physiotherapist can also help you to find the optimum sitting position on the bike.
- Massage: Professional massages or self-massage with a foam roller can relieve tension in the back area.
Carpal tunnel syndrome
Carpal tunnel syndrome is characterized by numbness, tingling or pain in the hands and fingers, especially in the thumb, index and middle finger. When cycling, it is often caused by prolonged pressure on the wrists and palms, which can pinch the median nerve in the carpal tunnel.
Prevention:
- Ergonomic grip position: The wrists should remain in a neutral position without having to bend them strongly. Ergonomic handlebar grips and bar ends can improve the hand position.
- Changing hand position: Regularly changing the hand position on the handlebars distributes the pressure more evenly and relieves pressure on the wrists.
- Gloves with padding: Cycling gloves with gel padding reduce the pressure on the palms and can reduce the risk of carpal tunnel syndrome.
- Grip technique: Handlebar grips should not be gripped too tightly. A looser grip technique relieves pressure on the wrists.
- Bike adjustment: The handlebars should be adjusted so that the wrists remain in a natural position. Handlebars that are too low or too high can cause additional pressure.
Treatment:
- Rest and recovery: Taking breaks and temporarily reducing the intensity of training can help to relieve the wrists.
- Ice treatment: Cooling the wrists can relieve inflammation and pain.
- Wrist splint: A splint can stabilize the wrist in a neutral position and reduce pressure on the median nerve.
- Stretching and strengthening exercises: Regular stretching exercises for the wrists and strengthening exercises for the forearm muscles can help to alleviate symptoms.
- Physiotherapy: Targeted exercises and manual therapies under the guidance of a physiotherapist can support the healing process.
Conclusion
Whether running or cycling, some preventative measures are important for both sports:
- Regular warm-up: Before every training session, the muscles should be prepared for the upcoming exertion with warm-up exercises. This significantly reduces the risk of injury.
- Plan recovery periods: Sufficient recovery time between training sessions is important to avoid overloading and to give the body time to regenerate.
- Listen to your body: Pain is often a warning sign. Don’t ignore them, but get to the bottom of the cause and adapt your training if necessary.
- Targeted strengthening exercises: Balanced strength training that strengthens all relevant muscle groups contributes to stability and performance.
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