A sore neck at hour three. A cramp on the last climb. Most riders put up with these for years. Most of them can be fixed.
Upper body aches
Neck, shoulder, back and hand pain usually comes from three things.
Bike fit. Reach too long, bars too low or a saddle at the wrong height puts strain on your upper body. A professional bike fit often costs less than a new set of wheels and makes far more difference.
A weak trunk. If your core tires, your arms and shoulders take the load. Planks, dead bugs and carries help.
Tension. Gripping the bars and shrugging your shoulders adds up over hours. Relax your hands, drop your shoulders and change hand position often.
Our strength training for cyclists guide covers the gym work that helps most.
Cramp
Cramp is mainly linked to muscles working harder or longer than they are used to. Dehydration and low sodium may play a part for some riders, especially in the heat, but they are rarely the whole story.
Train for the demands. Race-pace efforts and long rides prepare your muscles for the real thing.
Pace sensibly. Going too hard early is a classic trigger.
Fuel and drink. Carbohydrate, fluid and sodium on long or hot rides. See how many carbs per hour when cycling?.
If it hits: ease off, stretch the muscle gently, and spin a lighter gear.
When to get help
Pain that is sharp, gets worse, or does not settle with rest needs a physio or doctor. We are coaches, so medical questions go to the professionals.
Quick fixes to try
Numb hands: move your hands often, check your reach and saddle tilt, wear padded gloves.
Sore neck: raise the bars a little, relax your shoulders, strengthen your upper back.
Lower back pain: check saddle height and reach, build core and glute strength.
Knee pain: often saddle height or cleat position. Get a bike fit.
Saddle sores: good shorts, chamois cream, a saddle that suits you, and get out of your shorts quickly after rides.
Mobility helps
Ten minutes a day on hips, hamstrings, thoracic spine and chest makes holding a position far easier. It does not need to be fancy. Consistency beats intensity here.
Over to you
Want a plan that builds you up properly? If you would like help with it, coaching starts at £140 a month and the first chat is free: book it here.
Related reading
Saddle up.
