Cycling in Vancouver: How to Stay Pain-Free on Long Rides
Vancouver is a cyclist’s paradise, offering stunning routes like the Seawall, Stanley Park, and the scenic rides up Cypress or through the Fraser Valley. However, long rides can take a toll on your body if you’re not properly prepared. Whether you're a weekend warrior or a dedicated commuter, here are some key strategies to keep you pain-free on your cycling adventures.
Strength & Mobility: Build Resilience Off the Bike
Cycling is a repetitive, lower-body-dominant activity, which means certain muscles are used a lot more frequently, while others, not so much. To stay pain-free, incorporate:
Core Stability Work: Strong abdominals and lower back muscles reduce strain and improve posture on long rides.
Lower Body Strengthening: Targeting the glutes, hamstrings, and quadriceps ensures balanced muscle engagement and reduces the risk of knee and hip discomfort.
Hip Mobility Drills: Tight hip flexors can lead to discomfort and reduced power output. Stretching and strengthening through range are key!
On-the-Bike Posture & Positioning
Long hours in the saddle can create tension in your neck, shoulders, and lower back. Try these tips:
Avoid excessive rounding in your back: Avoid excessive rounding or arching of your lower back for prolonged periods of time.
Relax Your Grip: Tension in your hands and wrists can lead to numbness or discomfort. Adjust your grip periodically.
Engage Your Core: A strong core helps stabilize your pelvis and reduces strain on your back and shoulders.
IMS/Dry Needling: Dry Needling can help release tight muscles and trigger points, improving posture and reducing discomfort caused by prolonged positioning on the bike. This treatment is especially beneficial for cyclists who may develop muscle tension, helping to alleviate tightness and restricted movements.
Preventing Common Cycling Pains
Here’s how to manage and prevent some of the most common cycling-related discomforts:
Knee Pain: Focus on proper pedaling technique and avoid excessive strain on your knees.
Lower Back Pain: Strengthen your core and adjust your riding position for better support.
Neck & Shoulder Pain: Relax your shoulders and make sure your handlebars aren’t too far out of reach.
Wrist & Hand Numbness: Frequently switch hand positions and maintain a light grip.
Recovery & Self-Care for Long Rides
Foam Rolling & Stretching: Focus on quads, hamstrings, hip flexors, and lower back post-ride.
Hydration & Nutrition: Dehydration can lead to cramping and fatigue, so keep fueling appropriately.
Post-Ride Mobility: Gentle stretching or yoga can help maintain flexibility and reduce soreness.
Ready to Ride?
By addressing strength training and posture, you can enjoy pain-free cycling across Vancouver’s breathtaking routes. If you’re struggling with persistent pain, a physiotherapy assessment can help identify movement imbalances and get you back to riding comfortably.
Bri Hicks Physio & Performance is dedicated to providing evidence based physiotherapy care.
Book a Physiotherapy appointment today or reach out if you have any questions.
We are located at 2060 W. Broadway in Vancouver, BC.