SEA Games Cyclist Yeo Boon Kiak joins SportPlus.sg to share tips on how cyclists can prevent injuries
OCBC Cycle is back! Today, we chat with Yeo Boon Kiak, a Team Singapore cyclist, 3-time SEA Games athlete and bronze medalist and a practicing podiatrist, on some useful tips that can help cyclist prevent injuries.
As a podiatrist and founder of Podiatry Quest, Boon Kiak has seen firsthand some of the most common injuries attributed to cycling and understands the unique challenges that cyclists face when cycling for long hours on the road.
Cycling, while an incredibly rewarding sport, places repetitive strain on the body, particularly the lower extremities, which can lead to a variety of injuries if not managed properly.
Whether you’re a competitive racer or a weekend rider, the key to enjoying cycling without the setback of injuries lies in preventive care.
In this article, we share Boon Kiak's expert advice on injury prevention, focusing on techniques and habits that can protect your feet, legs, and overall biomechanics, ensuring you stay on track and pain-free throughout your cycling journey.
Without further ado, here are some tips on how to prevent injuries for cyclists from common cycling injuries
1. Find the right cycling shoes
A suitable pair of cycling shoes has a right size and width which can significantly improve comfort and performance while cycling. Tight shoes cause numbness, loose shoes reduce stability and efficiency.
2. Perform Strengthening and Rehabilitative Exercises to maintain good posture and form on the bike
Strengthening and rehabilitative exercises are crucial for preventing cycling injuries by improving muscle balance, flexibility, and endurance.
These exercises can help cyclists maintain proper posture, reduce strain on key muscle groups, and prevent overuse injuries.
3. Go for a Bike Fit
To ensure you are sized up well with your bike. This will help ensure that you can ride for long periods and comfortably and enjoy your cycling fully
4. Stop Occasionally to Wiggle Your Toes and Stretch Your Legs
This is a simple but effective tip for preventing cycling injuries, particularly for your feet, legs, and lower back. Here’s how it helps:
Improves Circulation: While cycling, especially on long rides, your feet can become stiff, leading to reduced blood flow. Wiggling your toes helps stimulate circulation and prevents numbness or discomfort.
Relieves Tension: Cycling can sometimes lead to tension building in the feet or lower legs. Moving your toes helps stretch and relax the muscles, potentially preventing cramps or tightness.
Boosts Flexibility: This small movement encourages mobility in your toes, helping maintain the flexibility of your feet and ankles. This can be crucial when cycling long distances, where stiffness can lead to overuse injuries.
Prevents Foot Numbness: If you're experiencing numbness while riding, this can be a sign of pressure on certain nerves. Wiggling your toes may help relieve that pressure and keep the nerves active, reducing discomfort.
5. Check for Redness and Swelling or any discomfort
Cycling for long hours can cause your feet to swell a phenomenon often referred to as "hot foot" where pressure from prolonged pedaling compresses nerves in the ball of the foot, leading to swelling and discomfort, particularly during long or hilly rides.
6. Stay Hydrated and Replenish on Electrolytes
Replenishing electrolytes is important for the body to prevent swelling that can exacerbate foot discomfort while cycling. Drinks such as 100PLUS Active help cyclists to stay hydrated, with hydration playing a key role in preventing foot injuries, especially for cyclists. Here’s how staying properly hydrated helps protect your feet:
Prevents Muscle Cramps: Dehydration can cause muscles to contract and cramp more easily. Since cycling involves a lot of repetitive pedaling, dehydration can lead to cramps in the feet, calves, and other muscles. Proper hydration helps maintain muscle function and reduces the risk of cramping, which can often occur in the feet during long rides.
Maintains Fluid Balance: When your body is well-hydrated, your tissues, including those in your feet, stay lubricated and flexible. This is particularly important for preventing strain on tendons and ligaments, which could lead to injuries such as plantar fasciitis or tendinitis.
Improves Circulation: Staying hydrated helps to keep your blood circulating efficiently, ensuring that your feet receive adequate oxygen and nutrients. Good circulation can help prevent swelling, numbness, and discomfort, all of which are common issues for cyclists, particularly during long rides or in hot weather.
Reduces Risk of Overuse Injuries: Dehydration can increase fatigue, making your muscles work harder and putting additional stress on your feet. When you're properly hydrated, your energy levels and endurance improve, allowing you to maintain proper form and technique, which reduces the risk of overuse injuries.
In short, proper hydration supports overall muscle function, circulation, and recovery, which all play a key role in preventing foot injuries while cycling. And there you have it, six big tips from Boon Kiak, Singapore's national cyclist and podiatrist on how you can reduce the chances of cycling injuries.
We hope this has been of some help on your cycling journey! If you found it useful, don't forget to share it with your friends too.
For more expert tips on how you can stay safe while cycling on the roads, don't forget to check out our special feature with national triathlete Luke Chua here.
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