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Physiotherapy In Hyderabad

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By Author: meerasree
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Essential tips for preventing bicycle injuries from the physiotherapy experts in Ealing
This is a small fraction of the injuries that occur, as the majority go unreported to police. Many cyclists, especially children, are injured in minor incidents that do not deserve attention.
To wear a helmet

Bicycle helmets reduce the risk of serious head injuries by 70%. The helmet should be designed for cycling, not for any other sport or activity; the injury profiles are different depending on the activity and the helmets are assembled accordingly. Make sure you get an approved hard hat and that it fits properly. The strap should be tight enough that the helmet does not move if you jump up and down. The helmet should fit snugly but not annoyingly (if you have a headache after riding your helmet is too small; this is a particular risk for children, who may grow out of a helmet). It should rest low on your forehead.

Let children choose their own helmets, this way they will be more inclined to wear them. Children's bicycle helmets are available in a wide variety of colors and designs. elder ones should be change ...
... the helmets every five years. Children are likely to grow up before this. Any helmet involved in a fall must be replaced. Never buy a used helmet; you don't know if it's already compromised.
Ride within your limits

Many injuries occur when a cyclist (or any athlete) exceeds their current fitness level. No one can get on a bicycle and ride the Tour de France route. You should build up your physical condition gradually, slowly increasing the duration and speed of the outings. If you have a new person in the group, push their limits.

Remember to stretch after each ride, and don't ride if you have a twinge or any sign of pain when you start pedaling.
Check your form

Are you riding correctly? Make sure you have good shape on the bike and teach it to the kids from the start (this includes toddlers on play bikes). Take the following tips:

Keep your back straight, even when you are not on the bike.

- Make sure your feet are straight if you are using pedal clips.

- Keep your wrists straight.

- Keep your elbows slightly bent.

- Make sure your saddle is properly adjusted. Your knee should be almost straight when your pedal is in the lowest position. If in doubt, consult a bicycle installer.

Teach your kids how to ride a bike properly and make sure you set a great example for them. Also avoid overuse injury by not staying in one position for too long. Do occasional shrugs and periodically change your grip on the handlebars. A physical therapist can help you build your fitness and give you exercises to improve it and reduce the risk of overuse injury.
Follow the rules of the road

Follow the rules of the road. Never go against the current, even if you are driving on the sidewalk. If you have a cycle path, use it. If there is a protected cycle path, thank your local authority and use it. Obey traffic lights and be sure to signal with your hand when turning (have your kids do that too).

Ride predictably and don't dodge in and out of parked cars. Obey all signage, including one-way streets and the separation between cycle and pedestrian paths. Avoid riding two abreast even if it is legal.

The vast majority of bicycle injuries are not caused by collisions with cars, but it is always advisable to do your best to avoid them.

Being seen

Make sure other road users can see you coming. Wear brightly colored clothing and consider a tabard or reflective belt. Install appropriate work lights on your bicycle. Some places have specific laws on lights. Dynamo lamps are popular, but make you disappear when you stop pedaling; do not use them.

Reflectors on the back of your shoes are a particularly effective way to make sure people can see you, as moving lights get more attention than steady lights.
Keep your bike in good condition

Many injuries occur because of a problem with the bicycle. Check your tires about once a week if you ride frequently, otherwise before and after your ride. Also check the bearings, gears, nuts, bolts. Lubricate your chain and cables frequently. If you're not happy, go to a bike shop and have it checked out. Your bike should be serviced by a professional at least once a year.

A broken bicycle chain can cause a nasty wreckage, so pay close attention to your chain.
Make sure your saddle fits

Gentlemen, you have to make sure that your saddle does not put, shall we say, too much pressure on your groin. Make sure the seat is not too narrow for you and consider a padded seat or padded cycling shorts.
Wear the right shoes

Poorly fitting cycling shoes can cause numbness in the feet. If you ride regularly, get proper cycling shoes and have them adjusted. Do not wear running shoes when cycling; they are designed for completely different pressure and are also susceptible to slipping on the pedals. If you don't ride regularly, then casual shoes will be perfect (cycling shoes are expensive and don't buy them for your kids until they reach their final size).

If you experience numbness or tingling in your feet or toes, it is likely that your shoes are not fitting properly or are not working for cycling.
Other advice from a physiotherapist for cyclists

Finally, here are some other tips for avoiding bicycle injuries:

1. Wear sunscreen on any exposed part of your body.

2. If you make long trips on the road, wear eye protection or sports glasses to protect your eyes from dust.

3. Do not wear headphones when cycling, it will distract you from something important.

4. Make sure to fill your water bottle.

5. If you are cycling alone, let someone know where you are going and when you will be back.

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