We’re big fans of cycling here at Ponsonby Physio. Whether you’re hitting the trails, riding for fitness, or simply commuting to work, it’s an awesome sport. Cycling also plays a vital role in rehabilitation, providing a low-impact way to stay active and build fitness without stressing the joints.
Cyclists can still develop niggles along the way. The most common trouble spots we see at the clinic involve the lower back, hips, knee and neck. The good news? A lot of these issues are preventable. We’ve put together our top cycling tips to keep you comfortable, strong and injury-free in the saddle!
Cycling Tips to Improve Your Ride:
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Bike set up and equipment
The essential starting point! Making sure that your bike is the right size for your body and getting the correct seat height and resulting body position on the bike are very important. Being comfortable is going to make it much easier and more enjoyable to continue getting out there. Think about your shoes, saddle, handle bar width, pedal systems and overall body position on the bike.
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Training load
This is an important element to consider for those that are new to the sport, and also those that have been riding for a long time. Because cycling is non-weight bearing, the impact load on the soft tissues and joints is much less than say with running. This can be where people get into a little bit of trouble. They can do too much too soon and overload themselves. It’s important to build strength and endurance on your bike. Having a simple training plan and keeping note of training rides can be a useful tool.
Knowing how to use your bike also fits into this arena. Being aware of how to use gears, brakes, how to corner, descend and change positions during climbing can be helpful to take some stress off the body. Gears is a common area that people tend to get told different things from different people. If you are new to cycling then it is better to try and work on getting used to spinning at a cadence of between 90-100rpm on the flats and somewhere in between 70-80rpm on hills. Pushing a gear that is too hard puts pressure on knees and can often lead to iliotibial band niggles.
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Prevention is better than cure
If you are starting out in cycling it is good to have a bit of an idea of your strength and flexibility. Cycling is an unusual position to be in for long periods of time and like most sports it requires some work on strengthening and stretching to help keep our bodies injury free.
Here are just a few examples of stretches and strengthening exercises useful for those that like to cycle.
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The Glute Bridge:
Lie on your back with your knees bent. Contract and then lift your buttocks off the ground until the body is in a straight line. Slowly return to your initial position and repeat.
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The Stabilisation Multifidus:
Get on your hands and knees with back in neutral position (slightly arched) and chin tucked in. Activate your core, then lift one leg backwards and the opposite arm forward. Return to the initial position and repeat with the other leg and arm.
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Latissimus Dorsi Stretch:
Start on your hands and knees. Bring the buttocks on (or as close as you can) to your heels and stretch the arms out in front as far as possible with palms up. Keep your head down and aligned with your spine.
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Quadriceps Stretching:
Lying on your side hold your top ankle and pull your foot towards your buttocks until you feel a gentle stretch on the front of the elevated leg. Hold the stretch, keeping your lower back neutral. Then return to the initial position.
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Last tip… Book a Bike Fit & Cycling Assessment here at Ponsonby Physiotherapy
This is an opportunity to have our expertise tailored to your individual cycling goals. We’ll look at your bike set up, technique and gear use, and design a strength and mobility plan just for you. For more information you are welcome to give us a call at the clinic, or read more on our Bike Fit & Cycling Assessment page.
We look forward to seeing you in the clinic, and happily sending you on your bike!
(Article updated May 2026)
