Ride Strong: Preventing Cycling Injuries + A 5-Minute Pre-Ride Warm-Up
With warmer weather here, many of us are getting back on our bikes to enjoy local trails, commute, or explore the city. Cycling is a great way to improve cardiovascular health, build strength, and stay active, but it’s important to prepare your body for the demands of riding.
Common cycling injuries include knee pain, lower back discomfort, neck and shoulder tension, wrist pain, and overuse injuries affecting tendons and muscles. These issues are often related to factors such as poor bike fit, increasing distance too quickly, changes in training volume, or muscle imbalances.
Before you start pedalling, take 5 minutes to prepare your body:
- Cat-Camel Stretch
Helps mobilize your spine and prepare your back for a sustained riding position. - Deep squat hangout
Loosen the hips and improve mobility for a smoother pedal stroke.
- Glute Bridge with alternating leg raise
Wakes up your glutes, which help support your hips, knees, and lower back while cycling.
- Walking lunges with knee drive
Activates your legs, hips, and core while improving balance. - Bodyweight Squats with a pulse
Prepares your legs for the repeated effort of climbing and pedalling.
Videos of the exercises can be found here (year of birth – 2026): https://ca.physiapp.com/access/qvdtwagx
A few extra tips to keep you riding comfortably:
- Check that your bike is properly fitted to your body.
- Increase your riding distance and intensity gradually.
- Strengthen your core, hips, and legs year-round.
- Don’t ignore early signs of pain or discomfort.
If pain is limiting your ability to ride or enjoy your favourite activities, our team can help assess the cause and create a personalized plan to get you back on your bike safely.
Happy riding! 🚴
