Newsgram

 According to The Outdoor Foundation, the second most popular outdoor activity in America is bicycling.  While the many health benefits associated with cycling far outweigh the risks, injuries are common.  Not all injuries can be avoided, but you can prevent a number of common cycling injuries simply by knowing the risks, actively stretching, warming up prior to riding and cooling down afterwards to ensure a full recovery.

Most common prevention strategies:

Warm up.  It is important to warm up to prepare your body for the stresses of cycling.  A good warm up warms and stretches the muscles and should last around 5 to 10 minutes.

Stretching.  Cycling causes muscles in the legs to shorten and tighten as they move and upper body muscles to stiffen and tighten to maintain position.  It is important to stretch while your body is warm and hold each stretch for 30 to 45 seconds.  For a detailed list of recommended cycling stretches, visit www.bicycling.com.

Ample rest after over-use.  Over-use injuries occur in the body parts and joints that are constantly in motion while riding such as the feet, knees, and hips.  Pay close attention while riding and allow enough time to rest and fully recover after each ride.  If you feel sustained pain in a joint or muscle and a period of rest does not relieve it, contact your physician.

Cooling down.  While cycling, your muscles and ligaments sustain minor tears and waste products can build up in the body causing muscle and joint soreness.  A 5 to 10 minute cooling down period is just as important as the warm up because it helps your body begin the recovery process.

Other causes of cycling-related pain:

Poor bike fit.  To minimize pain and injury, properly fit your bike to your body.

Falling off.  Always wear a bike helmet when cycling to prevent serious head trauma.

Accidents and injuries aren't always avoidable, but by listening to your body, and taking the extra time and effort needed to prepare before you take to the road ways, you can enjoy this great, low-impact way to stay fit.

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