27/3/2024
Our amazing Lizzie Jordan and Danni Khan won their first Gold medal in the Women's Tandem Individual Pursuit at the World Championships in Rio de Janeiro at the weekend.
At HG Physiotherapy we are super proud of you and we are thrilled to be play a small part in your journey and keeping you on your bike! Congratulations x
Our amazing Lizzie Jordan and Danni Khan won their first Gold medal in the Women's Tandem Individual Pursuit at the World Championships in Rio de Janeiro at the weekend.
At HG Physiotherapy we are super proud of you and we are thrilled to be play a small part in your journey and keeping you on your bike! Congratulations x
Cycling And Avoiding Common Injuries
Alan Mowatt writes..
Since lockdown was announced in March 2020 lots of us spent our 1 hour of daily exercise on our trusted, yet forgotten, bicycle. Whilst our lives are adapting and changing with ever-changing new guidelines it seems that our 2 wheeler is here to stay. With a staggering 146% rise in Britons taking up cycling, it's a perfect time to address common musculoskeletal problems associated with cycling.
Cycling is an excellent form of exercise but it can also result in simple, avoidable injuries. Here, we discuss two prime examples and ways in which to avoid them.
One very common problem is iliotibial band (ITB) tightness leading to hip pain, knee pain or both. The ITB is a connective tissue structure, running between the hip and knee along the outer thigh. It helps provide lateral stability to the knee and assists with muscle contraction. However, it can also cause a problem known as ITB syndrome. In this syndrome, the tight ITB begins to rub across the structures at the hip or knee. This can start to cause inflammation and eventually damage these structures, resulting in pain and inability to exercise.
To prevent ITB tightness occurring, simple stretching exercises should be added to a keen cyclist’s routine. One method to achieve this is with a foam roller, gently working along the length of the ITB to release the tightness. This may need some guidance from a physiotherapist to tailor the exercise for the individual, but normally resolves the issue very well. Should there be any underlying minor tissue damage, this can again usually be quickly resolved with physiotherapy.
Another similar condition that affects cyclists is a quadriceps muscle imbalance at the kneecap known as VMO insufficiency. The oblique fibres of the vastus medialis muscle (VMO) are important in stabilising the kneecap and, in VMO insufficiency, can lead to pain at the front of the knee itself. In this condition, the muscle on the inside of the knee (the VMO) becomes weaker than the muscles on the outside of the knee. This, in turn, causes the kneecap to pull slightly outwards during exercise and eventually can lead to pain and swelling. Often, this is caused by the cycling position itself and modifications to the saddle height and gearing can make a huge difference.
However, physiotherapy for the VMO muscle should also be focused to improve its strength and function. A simple exercise that can achieve this is to slowly dip up and down on the affected knee, as if slowly descending the stairs. This targets the medial knee muscles and can be very effective. There are many different exercises that can also achieve this and a physiotherapist can guide you as to the best options, as well as treating any underlying problems.
Both of these commonly occurring problems are easily preventable. They are often resolved with simple exercises and addressing the cycling position. However, should you require further assessment and treatment of these or similar symptoms, contact us on
01420 478524 or 07971 780156.
Alan Mowatt writes..
Since lockdown was announced in March 2020 lots of us spent our 1 hour of daily exercise on our trusted, yet forgotten, bicycle. Whilst our lives are adapting and changing with ever-changing new guidelines it seems that our 2 wheeler is here to stay. With a staggering 146% rise in Britons taking up cycling, it's a perfect time to address common musculoskeletal problems associated with cycling.
Cycling is an excellent form of exercise but it can also result in simple, avoidable injuries. Here, we discuss two prime examples and ways in which to avoid them.
One very common problem is iliotibial band (ITB) tightness leading to hip pain, knee pain or both. The ITB is a connective tissue structure, running between the hip and knee along the outer thigh. It helps provide lateral stability to the knee and assists with muscle contraction. However, it can also cause a problem known as ITB syndrome. In this syndrome, the tight ITB begins to rub across the structures at the hip or knee. This can start to cause inflammation and eventually damage these structures, resulting in pain and inability to exercise.
To prevent ITB tightness occurring, simple stretching exercises should be added to a keen cyclist’s routine. One method to achieve this is with a foam roller, gently working along the length of the ITB to release the tightness. This may need some guidance from a physiotherapist to tailor the exercise for the individual, but normally resolves the issue very well. Should there be any underlying minor tissue damage, this can again usually be quickly resolved with physiotherapy.
Another similar condition that affects cyclists is a quadriceps muscle imbalance at the kneecap known as VMO insufficiency. The oblique fibres of the vastus medialis muscle (VMO) are important in stabilising the kneecap and, in VMO insufficiency, can lead to pain at the front of the knee itself. In this condition, the muscle on the inside of the knee (the VMO) becomes weaker than the muscles on the outside of the knee. This, in turn, causes the kneecap to pull slightly outwards during exercise and eventually can lead to pain and swelling. Often, this is caused by the cycling position itself and modifications to the saddle height and gearing can make a huge difference.
However, physiotherapy for the VMO muscle should also be focused to improve its strength and function. A simple exercise that can achieve this is to slowly dip up and down on the affected knee, as if slowly descending the stairs. This targets the medial knee muscles and can be very effective. There are many different exercises that can also achieve this and a physiotherapist can guide you as to the best options, as well as treating any underlying problems.
Both of these commonly occurring problems are easily preventable. They are often resolved with simple exercises and addressing the cycling position. However, should you require further assessment and treatment of these or similar symptoms, contact us on
01420 478524 or 07971 780156.
EXCITING NEWS!
We are starting Pilates classes at our Clinic after the February half term. Classes will be held from 1.15pm - 2.15pm on the following dates (in line with Hampshire school term dates).
Wednesday 26th of February 2020
Wednesday 4th of March 2020
Wednesday 11th of March 2020
Wednesday 18th of March 2020
Wednesday 25th of March 2020
Wednesday 1st of April 2020
Sign up now by calling us on 01420 478524 or text us on 07971780156
We are starting Pilates classes at our Clinic after the February half term. Classes will be held from 1.15pm - 2.15pm on the following dates (in line with Hampshire school term dates).
Wednesday 26th of February 2020
Wednesday 4th of March 2020
Wednesday 11th of March 2020
Wednesday 18th of March 2020
Wednesday 25th of March 2020
Wednesday 1st of April 2020
Sign up now by calling us on 01420 478524 or text us on 07971780156
