With the UCI Mountain Biking World Championships wrapping up a few days ago and the UCI Road World Championships getting started at the end of the week, it’s the perfect moment to reflect on the world of cycling.

Cycling has always been close to my heart. As a therapist, I see its health benefits daily, but it’s also part of my roots—my family back in Scotland were deeply involved in BMX and downhill biking. That passion has carried through to today, as I love following the sport, travelling to watch events, and cheering on Team GB, who never fail to impress on the Olympic stage. Cycling truly offers a little something for everyone.

Far from being a single sport, cycling is an umbrella covering road racing, mountain biking, track cycling, BMX, cyclocross, and gravel. Each has its own culture, physical demands, and risks—but all share one common denominator: the ability of two wheels to transform health, fitness, and even mental wellbeing. Whether you’re an elite competitor or a weekend adventurer, cycling offers huge rewards for the body and mind, alongside its unique set of injury challenges.

Why Cycling is Good for the Body

Cycling is often called a low-impact powerhouse—gentle on the joints but tough on the heart and lungs. Research highlights multiple benefits:

• Cardiovascular fitness: Improves VO₂ max, reduces cardiovascular disease risk, and boosts circulation.
• Muscular strength and endurance: Builds lower-body strength (quads, hamstrings, calves, glutes), with track and BMX also demanding strong upper-body power.
• Metabolic health: Associated with lower body fat, improved insulin sensitivity, and better metabolic regulation.
• Mental health: Both indoor and outdoor cycling reduce stress, improve mood, and help fight depression.

Cycling Disciplines and Common Injuries

Road Cycling

• Overuse injuries: Patellofemoral pain, ITB syndrome, low back pain from prolonged flexion.
• Acute injuries: Clavicle fractures and wrist/hand trauma from crashes.

Mountain & Downhill Biking

• Trauma injuries: Shoulder dislocations, wrist fractures, facial trauma.
• Overuse: Lower back strain, knee pain on steep climbs.

Track Cycling

• Common issues: Hip flexor/hamstring strains from explosive starts, “track rash” abrasions from crashes.
• Overuse: lower back strain, patellofemoral pain, Achilles tendinopathies and hand/foot numbness.

BMX

• Frequent injuries: Upper-limb fractures (forearm, wrist, clavicle) and head/face trauma.

Cyclocross & Gravel

• Typical complaints: Overuse knee/back pain, plus ankle sprains and contusions from running over obstacles.

Pro vs Recreational Cyclists: Different Loads, Different Risks

• Professionals ride huge training volumes (up to 30+ hours/week), with a higher risk of overuse injuries due to repetitive strain and long hours in fixed positions. Recovery and support staff help mitigate risks, but crashes at high speed add serious trauma potential.
• Recreational riders face more variable risks—often related to poor bike fit, inadequate conditioning, or sudden over-exertion on weekend rides. Overuse knee pain and lower back issues dominate in this group.

In short: pros break down from “too much,” while amateurs often struggle with “too sudden.”

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How Chiropractic Care Can Help Cyclists

Chiropractic care plays a valuable role in both prevention and recovery for cyclists:

Injury Prevention and Management

• Bike fit matters: Proper saddle height, handlebar reach, and cleat alignment reduce overuse injuries.
• Strength training: Improves resilience in the core, hips, and upper body.
• Protective gear: Helmets cut severe head injury risk by up to 70%.
• Gradual training loads: Avoids the classic “too much, too soon” problem.

Curiously Aligned Take

Cycling may take many forms, but for me it’s always been more than just a sport. From my family’s BMX and downhill roots in Scotland to cheering on Team GB on the Olympic stage, it’s a lifelong passion that continues to inspire and energise. Whether you’re sprinting on the velodrome, tackling a muddy cyclocross course, or simply cruising to your local café, the rewards of cycling are huge.

Pro or amateur, the key to longevity on the bike is finding the right balance of training, recovery, and injury prevention. Chiropractic care—when combined with strength work, mobility, and a proper bike setup—can be an important ally in keeping you strong, pain-free, and able to enjoy the ride. So clip in, roll out, and remember: every pedal stroke is an investment in your health.

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