Common Running & Cycling Injuries and How to Avoid Them
April 28, 2025Categories: Healthy Living
Tags: Exercise
At St. Mary’s and Sacred Heart Wellness Centers, we care about keeping our community active and injury-free. Whether you love the thrill of cycling through Athens, GA, or the satisfaction of completing a run, injuries can happen. Understanding the most common issues and how to prevent them will keep you on the road, trail, or track for years to come.
Common Running Injuries
Running is a great way to stay fit, but repetitive impact can take a toll on your body. Here are some frequent running injuries and ways to prevent them:
- Symptoms: Pain around or behind the kneecap, worsened by running downhill or prolonged sitting.
- Prevention: Strengthen the quadriceps, maintain proper running form, and wear supportive shoes.
- Symptoms: Pain along the inner edge of the shinbone, often due to overuse or improper footwear.
- Prevention: Gradually increase mileage, stretch your calves, and avoid running on hard surfaces.
- Symptoms: Heel pain, especially in the morning or after long periods of standing.
- Prevention: Stretch your feet and calves, wear proper arch-supporting shoes, and avoid sudden increases in activity.
- Symptoms: Pain and stiffness in the back of the heel, often from overuse.
- Prevention: Strengthen the calf muscles, avoid excessive uphill running, and wear proper footwear.
- Symptoms: Localized pain that worsens with activity and improves with rest.
- Prevention: Avoid rapid increases in training intensity, ensure proper nutrition, and wear shock-absorbing shoes.
Common Cycling Injuries
Cycling is a lower-impact activity, but improper equipment, technique, or overuse can still lead to injuries. Here’s what to watch for:
- Symptoms: Pain in the front or sides of the knee, often due to improper bike fit or too flexible shoes.
- Prevention: Adjust saddle height and position, strengthen leg muscles, avoid overuse and consider using shoes made specifically for cycling.
- Symptoms: Stiffness or discomfort in the lower back after long rides.
- Prevention: Maintain good posture, strengthen your core, and adjust your bike fit for comfort. A professional bike fitting may be helpful.
- Symptoms: Tension and soreness in the upper body due to prolonged riding positions.
- Prevention: Keep a relaxed grip on the handlebars, change your hand position frequently, perform neck and shoulder stretches, and adjust handlebar height.
- Symptoms: Pins and needles sensation from pressure on the nerves in the hands.
- Prevention: Change hand positions frequently, wear padded gloves, and check bike fit.
- Symptoms: Skin abrasions and bruises from falls or crashes.
- Prevention: Always wear a helmet, use proper cycling techniques, and stay alert to road hazards.
How to Prevent Injuries and Stay Active
Whether you run or cycle, these general tips will help keep you injury-free:
- Warm Up and Cool Down – Stretch before and after activity to keep muscles flexible.
- Stay Hydrated – Drink plenty of water before, during, and after exercise.
- Listen to Your Body – Rest when needed to avoid overuse injuries.
- Wear Proper Gear – Supportive shoes for runners, a well-fitted helmet, and a bike for cyclists.
- Train Smart – Gradually increase intensity and cross-train for overall strength and endurance.
How St. Mary’s and Sacred Heart Wellness Centers Can Help
At St. Mary’s and Sacred Heart Wellness Centers, we offer:
- Group fitness classes to strengthen key muscles and prevent injuries.
- Personalized training programs to help runners and cyclists stay on track.
What to do if you are injured or in pain
In the event of a serious injury that threatens life, limb, or function, call 911.
In the event of a less severe injury, call your Primary Care Provider (PCP) or visit an urgent care clinic. St. Mary’s Medical Group offers numerous PCPs across Northeast Georgia, many with same-day appointments available for new patients.
Keep Moving Safely
Running and cycling are fantastic ways to stay active, but staying injury-free is key to long-term success. With the right preparation, proper technique, and support from St. Mary’s and Sacred Heart Wellness Centers, you can keep moving, stay strong, and enjoy every mile.
Ready to enhance your fitness journey? Visit us today to learn more about our training programs and injury prevention resources!