Avoiding Indoor Cycling Injuries

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By: Ehren Allen, DPT, COMT

5 Ways to Help Avoid Spinning or Indoor Cycling Injuries

  1. Proper set up and fit of the cycle
  2. Proper Warm-Up
  3. Hydrate
  4. Progress Intensity Slowly
  5. Don’t cycle through pain

Woman standing to pedal a Peloton cycle for fitness.Woman on Spinning Cycle

Proper Set-Up of Spinning Cycle or Peloton Bike at Home

Setting up your cycle properly is vital help with avoiding indoor cycling injuries. There are lots of angles and positions to keep in mind. Here are some tips from one of my colleagues and cycling expert, Andrew Heideman, MPT, ATC.  

 

1. Seat Height – When you stand next to your cycle, the seat should be the height of your hip. When you pedal, at the lowest or most extended position of the pedal crank, there should be about 10 degrees of bend at the knee. The knee should not fully extend to the straight position while cycling.

Proper position of seat allowing proper knee angle with pedalingProper knee position with good seat height

seat position too high on peloton or indoor cycle causing too much knee extensionImproper knee position on Cycle

2. Seat Position – The front to the back location of the seat should be adjusted so that when the crank is parallel to the ground (3 o’clock position), the knee is directly over the pedal.

Seat is proper position to allow knee directly over pedal with crank is parallelProper seat position and knee position

Seat is too far forward on cycle causing knee to be too far forwardImproper seat position

3. Pedal Position – The pedal should have up to 10 degrees of float. Float allows you to rotate or pivot the foot and leg in the pedal.

Image of the foot in the pedal and shoe allowing float movementImage of float movement in the pedal

4. Handle Bar Position – The handlebars should be positioned so that you lean forward at the hip, but maintain a 30-degree angle at the elbow.  Don’t lean and rest on the handlebars with the arms straight.

Proper arm position and handlebar height with 30 degrees at the elbowProper arm position and handlebar height

Improper arm position and handlebar height causing leaning into scapula or shoulder bladesImproper arm position and handlebar height

Proper Warm-Up for Indoor Cycling

Warm-up is key to maximize your workout and avoid indoor cycling injuries.  It also prepares your muscles and joints for the activity.  Most Peloton workouts include a warm-up session.  So, make sure you take the time to warm up properly before you start killing it!  This is really important for avoiding peloton cycling injuries.

 

Why is Hydrating While Cycling Important?

The quick answer is that cycling is typically a longer, continuous workout than some other cardio exercises.  With cycling and spin classes lasting about an hour, it is easy to get dehydrated.

Road cycling is usually even longer and compounds fluid depletion with heat and humidity.

Water is typically best. But if you’re on a long ride outdoors, a sports drink with electrolytes may be needed.

 

How Should You Progress Intensity with Indoor Cycling?

The quick answer is that you should progress cycling or spinning intensity slowly. This is key to help avoid indoor cycling injuries.

Cycling is not necessarily low impact and injuries can occur, even on a stationary cycle. Using a heart rate monitor, like an Apple Watch or Fit-Bit can help you track your heart rate. This can help you know how strenuous the cycling session is so that you can monitor your intensity gains and tolerance.

In most cases, cycling is easier on the joints than running.  But, if you have not exercised in a long time, you still need to build your tolerance and endurance.

 

Is It OK to Ride Through Pain on a Peloton Bike or in a Spin Class?

The quick answer is no, don’t ride or pedal through pain. Let’s clarify that. If your muscles are aching or fatigued, this is typically a sign that you’re working them.  But if you have sharp pain or aching in your joints, it’s time to stop. Riding through joint pain can lead to serious injuries. If you have pain that is limiting you from riding, go see your doctor or physical therapist. The health benefits of cycling are worth trying to fix the issue. They can help you avoid indoor cycling injuries.

Related Articles:

Watch this video from JOI and JOI Rehab on Why Knee Pain Can’t Wait!

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