book now

“Boris Bikes” available to everyone…but be cautious!

With Boris bikes becoming ever more popular as a way of commuting around London it has been brought to our attention at Posture Dynamics the importance of following some basic rules for the commute cyclist to help avoid injury.

The major muscles involved in road cycling include:

The muscles of the legs and hips; the quadriceps, hamstrings, and gluteus muscles, and the lower leg, anterior tibialis, gastrocnemius and soleus.
The core muscles which are important for maintaining balance and power; the rectus abdominis, oblique’s (internal and external), hip flexors, and the spinal erectors.
The muscles of the arms and shoulders are important to maintain a support position on the bike when leaning forward; the deltoids, biceps and triceps, and the muscles of the hand, wrist and forearm.

A good strengthening and conditioning program for these muscles will help ensure success on the bike. Weaknesses, or imbalances, in any of these muscles can lead to injuries for the cyclist. Special attention must be paid to stretching the muscles after use to ensure flexibility in commonly over-used muscles.

Commute cyclists are susceptible to many overuse injuries. This means that cyclists must take precaution to avoid incorrect form and excessive wear on joints and muscles.

The list of common overuse injuries experienced by cyclists includes Plantar Fasciitis, Knee Bursitis, Iliotibial Band Syndrome (ITB), Patellar Tendonitis, Lower Back Pain, and Muscle Strains

Injury Prevention Strategies

Proper conditioning and safety measures are essential in injury prevention strategies for cyclists.

Wearing a helmet while riding is extremely important to prevent head injuries.
Keeping the bike in top riding condition and maintaining it on a regular schedule will also prevent accidents from occurring.
Learning proper cycling technique is important to prevent overuse injuries and those caused by improper form.
Proper cardiovascular conditioning will prevent fatigue and other overuse injuries.
Stronger muscles will be able to handle the stress of longer rides better than weaker ones.
Increasing flexibility in the muscles and joints will reduce the stress on these areas during training.

The Top 3 Cycling Tips from Posture Dynamics

1. Stretch after your cycle ride: Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective.

Stretching is essential to overall conditioning and should be an integral part of any training routine. Due to the long period of time spent in the same position, stretching is very important to the cyclist, both pre- and post-training. Stretching can be a powerful rehabilitation tool, as well.

Below are 3 of the most beneficial stretches for cycling. Obviously there are a lot more, but these are a great place to start.

Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.

Single Heel-drop Achilles Stretch: Stand on a raised object or step and place the ball of one foot on the edge of the step. Bend your knee slightly and let your heel drop towards the ground

Lying Knee Roll-over Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.

2. Adjust Your Seat Height: To adjust the seat height, wear your biking shoes and place your heels on the pedals. As you pedal backwards, your knees should fully extend in the down position. If your hips rock side to side the seat is too high. Now when you move your foot into the proper pedaling position, with the balls of your feet over the pedal, you’ll have a slight bend in your knees.

3. Seek Professional Help: If you are experiencing pain or stiffness that you are not sure why or what it is, then don’t assume it will go away with more exercise or rest. Seek professional help to understand and resolve the problem as soon as possible.

The Osteopaths at Posture Dynamics can assist with advice on fully adjusting your bike correctly, setting you a stretch routine as well as core stability exercises, and help with diagnosing and treating pain or injuries you have. Contact us today for help and advice on 0207 828 6888.

[wd_hustle id=”2″ type=”social_sharing”/]

Ready To book?


At Posture Dynamics we offer Osteopathy, Cranial Osteopathy, Sports Massage and Pilates 1-2-1 or small group training. Find out more about how these therapies can help you.

If you are ready to book your appointment then click below to book online! Alternatively you can contact us on 0207 828 6888. We look forward to hearing from you!

Client Reviews

Simone P
Simone P
I saw Camilla for an ongoing pulsatile tinnitus issue. I was not familiar with cranial osteopathy and as soon as I got to the appointment, I was warmly greeted and a thorough assesment was taken along with my medical history. I was instantly put at ease. I can honestly say that less than ten minutes after Camilla assessed my jaw and started gently releasing tension, the annoying noise in my ear just stopped. This is a remarkable result and I have rebooked to see Camilla. I am so impressed with not only the high level of evidence based practice but the bedside manner, professionalism, follow up care and cleanliness of the treatment room. I would highly recommend Posture Dynamics for any health concerns.
Audrey Langevin
Audrey Langevin
I went for the first time for a session last week with Camilla because I recently started to suffer from tinnitus, and I must say she is amazing, not to say talented! After the first session I felt like all the big city life stress had left my body, my jaw felt more relaxed, and after a few days I started to get used to the ringing in my right ear. She took time and dedication to help me relieve constant pain (due to posture and stress) in my upper back and joints. At the end I felt soooo relaxed, happier, smiling, almost like walking on clouds! The tinnitus also has become more bearable, as my muscles feel less tense than before. This week I went to a follow up consultation and as a result of the first one, I felt already more relaxed and the pain in my shoulder and neck has started to decrease. Cranial ostheopathy is a first for me but Camilla’s knowledge, empath and kindness are truly helping.
Caroline Lacave
Caroline Lacave
Camilla is an amazing osteopath. She is empathetic, friendly and so professional . I felt so relaxed after the treatment, like if she reset my body. I will recommend her 200%!
Anna-Marie Sullivan
Anna-Marie Sullivan
Daren is fantastic, I highly recommend. As a performer it’s important for me to maintain my body and fix any injuries. Daren is always so accommodating at finding a suitable appointment time that fits my schedule and is a brilliant Osteopath with years of experience.
J Bergin
J Bergin
Would highly recommendation Posture Dynamics / Daren if you have any issues. He listened to my on going long term back, muscular issue - and sat down and discussed a plan of action / timeline to fix/improve my daily quality of life I’ve seen multiple professionals prior to Daren, and he’s the only one that’s been able to fix things.
Darren is an excellent osteopath with a professional and friendly demeanour. I highly recommend Darren’s services to any one seeking to resolve any muscle pains/aches.
Gillian Brown
Gillian Brown
If you're looking for someone who knows their stuff and can fix your problem, Daren at Posture Dynamics is the man to go to. Be patient and follow what he says and you'll be sorted. I recommend him unreservedly.
Barry Tranter
Barry Tranter
I fully recommend seeing Daren. He's calm, knowledgeable and works with you to work though your issues. This was exactly what I needed when I came to him with my back problems. I didn't know where to turn to after receiving very little help from the NHS. Give him a call. I've learned loads about my issues and loads about how to look after it.
Simon Pitman
Simon Pitman
I am midway through the first part of my recovery. I have found Daren to be informative, knowledgeable and skilled. I trust him to guide me in the right direction for my recovery and back to running effectively.
Hazem Hamad
Hazem Hamad
Daren is a true professional. His knowledge of the musculoskeletal system is extensive and he understands the ramifications of injuries because he’s from a sports background. I have gone from full body muscle tightness and soreness to feeling empowered and much more flexible. Thank you

Powered by WhatsApp Chat

× How can I help you?