Updated August 14, 2025 05:57AM
Ask a Trainer: How Can I Avoid Cycling Injuries?
Much like changing your car’s oil allows it to perform better and last longer, these five injury prevention techniques can help reduce your risk of overuse and keep you riding smoothly.
Keep logging the miles and feeling your best by following these 5 cycling injury prevention methods from a physical therapist. (Photo: Getty Images)
Cycling is an extremely repetitive sport that involves long-duration and high-intensity training, which can ultimately lead to injury. Much like changing your car’s oil allows it to perform better and last longer, these five injury prevention techniques can help you perform at a higher level and reduce your risk of overuse.
1. Pre-workout stretches
Perform dynamic stretches for 5–10 minutes, such as leg crossovers and scorpions, to open up the hips and spine. They will help reduce joint and muscle stiffness before hopping on the bike.
2. Mind your cadence
Keep your cadence at 90 rpm or greater to reduce stress on the knee, specifically the patellofemoral joint (kneecap area). High-intensity training at lower rpm may have rewards but also comes with greater injury risk.
3. Recover well
Use the foam roller to reduce muscle soreness and tightness. Focus on the iliotibial band, quadriceps, and piriformis (a deep gluteal muscle).
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4. Document professional bike fit settings
Assuming that you’ve had a professional bike fit, keep well-documented measurements of saddle height and fore/aft position. Always check measurements when traveling with the bike and after a bike crash.
5. Check cleat position
Tighten bike cleat screws/bolts, as they sometimes loosen and cause the cleat to shift. Once you have the cleat in the ideal position, make sure you outline the cleat in permanent marker. Overuse injuries can be created if the cleat shifts too far forward or back, increasing stress on the knee.