Cycling is often praised as a low-impact sport — and for good reason. Unlike running, it’s gentle on the joints, easy to scale up in volume, and ideal for fitness and adventure at any age. But spend long enough in the saddle, and even the smoothest alpine descent or steady mountain climb can begin to reveal the sport’s repetitive nature. Hours of pedalling in the same position, combined with minor imperfections in bike setup, can slowly build into discomfort or even injury.
The good news? With awareness, good habits, and a few preventative steps, most cycling injuries can be avoided entirely. Whether you’re preparing for your first multi-day tour or pushing your limits on Swiss Cycology Tours’ legendary climbs, here’s how to stay strong, balanced, and pain-free on the bike.
Knee pain: get your fit right from the start Knee pain is one of the most common issues faced by cyclists — and often one of the easiest to fix. The cause usually comes down to poor bike fit, particularly saddle height or fore-aft position. A saddle that’s too low increases strain on the front of the knee (the patellar tendon), while one that’s too high can lead to overextension and irritation behind the knee. A professional bike fit is the single best investment you can make for both comfort and performance. Even small changes — a few millimetres of saddle height or cleat adjustment — can make a huge difference. And remember: your body changes over time. If you’ve upgraded your shoes, pedals, or even your flexibility, it’s worth rechecking your setup before a big tour.
Lower back pain: build a solid foundation Spending hours in a forward-leaning position can put strain on your lower back, especially if your core muscles aren’t strong enough to support a stable posture. Add the vibration from rough roads or steep alpine gradients, and that tension can build quickly. Core strength is the key to prevention. A few minutes a day of simple exercises — planks, bridges, and rotational movements — can help maintain stability and reduce pressure on the spine. Also, pay attention to your reach. If your handlebars are too far forward, your back and shoulders will work overtime to maintain balance. A professional bike fit will again pay dividends here, but it’s also about awareness on the road: stretch during stops, stay mobile off the bike, and don’t ignore early signs of tightness.
Neck and shoulder pain: tension where you least expect it Many riders notice stiffness in their neck and shoulders, particularly during long descents or rides with lots of climbing. Often, it’s not the terrain that’s the problem — it’s tension. Gripping the handlebars too tightly or holding your head in a fixed position for too long can cause fatigue in the upper back and neck muscles. To prevent this, keep your grip light and shoulders relaxed. Check your handlebar reach — if it feels like you’re constantly stretching forward, your stem may be too long. When descending, consciously drop your shoulders and shake out your arms when safe to do so. Simple neck rolls and shoulder shrugs before and after rides can also release tension and improve posture over time.
Hand numbness: protecting your connection to the bike Cyclist’s palsy, or numbness in the hands and fingers, is caused by prolonged pressure on the ulnar or median nerves — the ones running through your palms. It’s a small problem that can become a big distraction on long days. The solution lies in distributing pressure and keeping your hands moving. Padded gloves can help, as can handlebar tape with a bit of extra cushioning. Switch hand positions regularly, especially on climbs and descents, and make sure your wrist is in a neutral position rather than bent back at an angle. If you’re experiencing consistent numbness, check your handlebar height — you might be carrying too much weight on the front of the bike.
Saddle sores: comfort starts with care Few things can ruin a multi-day ride faster than saddle sores. They’re caused by friction, moisture, and pressure — all of which are amplified during long days on the bike. Prevention is much easier than cure. First, invest in a good pair of cycling shorts with a quality chamois. They’re worth every penny. Apply chamois cream before rides to reduce friction, and always start the day with clean, dry kit. Post-ride, get out of your cycling clothes as soon as possible and wash thoroughly.
If you’re prone to irritation, consider alternating saddles or shorts between long rides — sometimes subtle differences in pressure points can make all the difference.
Achilles tendonitis: small adjustments, big impact The Achilles tendon connects your calf muscles to your heel and plays a vital role in every pedal stroke. Overuse or poor foot alignment can cause inflammation and soreness — a common issue for riders who push big gears or suddenly increase training volume. Proper cleat setup is essential. If your cleats are too far forward or misaligned, your Achilles has to work harder to stabilise the foot. The ideal position varies by rider, but a general rule is to align the ball of your foot directly over the pedal spindle. Ease into longer or hillier rides gradually and mix in stretching and mobility work to maintain flexibility.
Listen, adapt, and recover The best cyclists aren’t just strong — they’re tuned in. They notice small aches before they become problems and adjust their training, posture, or setup accordingly. If something doesn’t feel right, stop and assess rather than pushing through. Recovery is just as important as prevention. Stretching, foam rolling, massage, and proper nutrition all play a role in keeping your muscles balanced and resilient. At Swiss Cycology Tours, our guided rides are designed with rest and recovery in mind — ensuring that riders can push hard one day and be ready to roll again the next. Ride well, ride long Cycling through the Swiss Alps is one of the most rewarding experiences a rider can have. From the quiet switchbacks of the Furka Pass to the smooth tarmac of the Susten, every climb and descent offers challenge and joy in equal measure. By looking after your body and setting up your bike correctly, you’ll not only avoid injury — you’ll ride further, stronger, and happier. Because the ultimate goal isn’t just reaching the summit — it’s being able to do it again tomorrow, and the day after that.
Got questions? Curious about joining one of our guided Swiss adventures? Contact us—we’d love to help you take your riding to the next level.
Author: Lee Hewett
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