Pain when riding a road bike: What to do about aching hands, feet and back?

DOVE HANDS

- The problem: Your fingers and palms start to tingle unpleasantly. The feel of the grip is increasingly lost, which can make shifting and braking more difficult.

- The cause: Just like the feet, the hands have to carry a lot of weight in a small area. Added to this are vibrations from the road. This puts pressure on the nerves that run under the wrist.

- This helps immediately: Re-grip as often as possible; take your hands off the handlebars and shake them out, "finger games". If available, wrap something soft, such as an arm wrap, around the contact surfaces on the handlebars.

- For the next time: Soften the areas of the handlebars where your hands rest for longer periods, for example with a second handlebar tape or gel pads. Wear cycling gloves with good padding. If necessary, fit anatomically shaped handlebars with a wider grip surface.

• Four tips against wrist pain when road cycling

CRYSTAL PAIN

- The problem: It grinds, stings or pulls with every pedal stroke in the knee, the most important joint in the cyclist's body - especially when riding in heavy gears.

- The cause: Mostly overloading the knee joint when riding in too high a gear. The pain is also often caused by an incorrectly adjusted saddle or an improper pedalling movement.

- This helps immediately: Downshift! Changing position often helps, ride in the cradle from time to time. Adjust the saddle height: The outstretched leg reaches with the heel onto the low pedal.

- For the next time: Check your riding position, adjust the pedal plates precisely and include stretching exercises for the thigh and hip muscles in your training programme.

• Here is a detailed article on the subject of knee pain when riding a road bike

PAIN WHEN RIDING A ROAD BIKE: BURNING SOLES OF THE FEET

- The problem: The feet feel numb and sleepy, the soles of the feet burn on longer journeys.

- The cause: When cycling, the feet have the task of transferring power to the bike. The centre of the ball of the foot is particularly stressed. Flat feet or splayed feet exacerbate the problem, as do ill-fitting or tight cycling shoes.

- This helps immediately: Open shoes, foot gymnastics. Sole massage can work wonders. To distribute the pressure more evenly on the ball of the foot, you can make yourself a small orthopaedic aid: Place cotton wool or similar - if necessary, a ball of grass - in the shoe in front of the pedal axle under the arch of the foot.

- For the next time: Try different cycling shoes and/or pedals. Wear orthopaedic sports insoles or splayfoot supports (specialist orthopaedic retailers).

NECK AND BACK PAIN

- The problem: The neck feels hard and tense, it becomes increasingly difficult to lift or turn the head. Sharp pains can emanate from the lumbar spine.

- The cause: The sporty riding position on a road bike forces the spine into a curved position. In addition, the head has to be tilted back to be able to see the road. The core muscles are often too weak to stabilise the upper body sufficiently.

- This helps immediately: Ride as upright as possible, with your hands on the upper handlebars. Change position on the bike often. Raise the handlebars in relation to the saddle and thus reduce or eliminate the saddle cant. Massage your neck (or have it massaged) and stretch gently. Otherwise, the following can provide relief: warmth, for example with a scarf that also provides light support for the neck, or with the help of a heat plaster. In an emergency, apply anti-inflammatory and pain-relieving cream or tablets.

- For the next time: Adopt a more back-friendly sitting position; strengthen your trunk; seek help from an orthopaedist or physiotherapist.

ACHING PERINEUM

- The problem: After cycling for a long time, you feel numbness in your crotch. However, the problem is usually only temporary, during and shortly after cycling.

- The cause: Sitting on hard, narrow racing saddles for long periods puts pressure on nerves and blood vessels in the perineal region.

- This helps immediately: Get out of the saddle frequently, alternating between standing and sitting at least every ten minutes - also as a preventative measure. When travelling, tilt the saddle tip downwards in small steps, but not by more than a few degrees.

- For the next time: Check saddle angle and height (see also knee pain). Buy a saddle that fits the distance between your sit bones. Some men get on better with women's models.

PAIN IN THE BOTTOM

- The problem: The bum hurts, the skin is sore - riding on becomes a torture. If the problem persists, bum pimples or even abscesses can form.

- The cause: Localised pressure points and soreness of the injured skin, into which bacteria can penetrate.

- This helps immediately: Cycle standing up - see perineal pain. Riding with a little more pressure in higher gears relieves the buttocks. If available, rub the affected areas with (seat) cream or Vaseline. Rinsing with cold water can also help.

- For the next time: If necessary, try a different, suitable saddle and adjust it correctly; try a different Cycling shorts. Pay meticulous attention to hygiene in the seating area and wash your trousers after every ride. Shaving your pubic hair may provide relief. Protect your skin with (seat) cream before cycling. Over time, your nerves will get used to the pressure.