Mountain Biking and Cycling Aches: Tips for Hot Springs Riders

Cooler fall weather is some of the best riding of the year in Hot Springs. Between the Northwoods trails, rides out toward Lake Ouachita, and miles of hilly back roads around Garland County, local cyclists have plenty of reasons to spend long hours in the saddle. But all that riding can take a toll on your back, neck, wrists, and knees, especially on rocky, technical terrain.

Here is a look at common aches and injuries among mountain bikers and road cyclists, simple ways to lower your risk, and how care can help you keep riding. This is general information, not a diagnosis.

Why Cycling Can Lead to Aches and Pains

Cycling is easy on the joints compared to many sports, but it keeps your body in one position for a long time while repeating the same motion thousands of times. On a mountain bike, add the jolts of roots and rocks, steep climbs, and the occasional crash.

Lower back pain

Riding bent forward for long periods, especially on a bike that does not fit well, can strain the muscles and joints of the lower back. Long, steep climbs where you are pulling on the bars add to the load.

Neck and upper back pain

To see the trail ahead, riders tilt their heads back while leaning forward. Over a long ride, that position tires out the neck and upper back muscles, leaving them stiff and sore.

Hand, wrist, and forearm problems

Gripping the handlebars and absorbing bumps through your arms can cause wrist pain, forearm tightness, or numbness and tingling in the hands. Leaning too much weight on the bars makes this worse.

Knee pain

A saddle that is too low, too high, or too far forward or back can change how your knee tracks with each pedal stroke and lead to pain at the front or sides of the knee.

Crash injuries

Falls on the trail can lead to sprains, bruises, shoulder injuries, and neck strain. Even a crash that seems minor can leave you sore for days.

Tips to Ride Comfortably and Lower Your Risk

• Get your bike fit checked. Saddle height, saddle position, and handlebar reach make a big difference for the back, neck, and knees. A local bike shop can help with adjustments.
• Change hand positions. Loosen your grip, keep a slight bend in your elbows, and shift your hands from time to time.
• Build core and hip strength. A strong core supports your back so your arms do not have to carry as much load. Planks, bridges, and bird dogs are good places to start.
• Stretch after rides. Gentle stretches for the hip flexors, hamstrings, chest, and neck can ease tightness from the riding position.
• Build up gradually. Add distance and climbing a little at a time instead of jumping into long or technical rides.
• Wear your helmet and gloves. Protective gear helps reduce injury in a fall.

How Sports Chiropractic Care May Help Cyclists

If riding leaves you with back or neck pain that does not go away, or you are still sore after a crash, an evaluation can help sort out what is going on. At Lake Hamilton Family and Sports Chiropractic in Hot Springs, Dr. Kight looks at how your spine, hips, shoulders, and other joints move, along with your riding habits and any recent falls.

Depending on what the exam shows, a care plan may include adjustments or mobilization for stiff joints, soft tissue work for tight muscles, and exercises to improve strength and mobility so you are better prepared for long rides. Research generally supports manual therapy combined with exercise for many people with non-serious back and neck pain, though results vary from person to person. Learn more about our approach to athletes on our sports chiropractor page.

When to Get Medical Care First

After a crash, get emergency care if you hit your head or notice confusion, headache, or dizziness, or if you have severe neck pain, numbness or weakness in your arms or legs, a possible broken bone, or trouble breathing. Once serious injuries are ruled out, chiropractic care may be an option for lingering aches and stiffness.

Keep Riding This Season

Our Hot Springs office is at 1880 Airport Rd, Suite B, and is open Monday through Friday, 8:30am to 5:30pm. We see riders and other active patients from Hot Springs, Lake Hamilton, Jessieville, Hot Springs Village, and the surrounding area. Call (501) 762-9648 or request an appointment online.

Frequently Asked Questions

Why does my lower back hurt after mountain biking?

Long periods leaning forward, steep climbs, and a bike that does not fit well can all strain the lower back. Checking your bike fit and building core strength often helps.

Why do my hands go numb when I ride?

Pressure on the nerves in your palms and wrists from gripping the bars can cause numbness. Changing hand positions, loosening your grip, and padded gloves may help. If numbness lasts after rides, have it checked.

Can a chiropractor help after a bike crash?

After a crash, see a medical provider first to rule out fractures, concussion, or other serious injuries. Once those are ruled out, chiropractic care may help with lingering neck and back pain.

Should I keep riding if my knee hurts?

Mild soreness may improve with rest and bike fit changes. If knee pain is sharp, causes swelling, or keeps coming back, take a break from riding and get it evaluated.