Did you know that at-home exercise injuries that required a trip to the emergency room increased by over 48 percent from 2019 to 2020? In addition, around 30 percent of those injuries were in individuals 65 and older.
The most common culprit? Treadmills and exercise bikes.
Cycling is a great way to keep in shape; however, some common foot injuries can occur on a spin bike.
If you're ready to get healthy using a spin bike, keep reading to learn about the most common spin bike injuries and how to prevent them.
The shoes you wear during your spin class are essential. If you're experiencing arch pain afterward, your shoes may be too tight.
Shoes that are too tight can press on your metatarsal arch. This can lead to pain or numbness.
When you're buying your shoes online, be sure to consult a sizing chart. Spin shoes can often fit a little differently than regular shoes.
In addition, check out the company's return policy. You don't want to buy a pair of shoes and not be able to return them if they don't work for you.
Foot spasms can put a cramp in your day; unfortunately, they're common spinning injuries.
If you want to prevent this foot injury, pay attention to your toes while you're spinning. Are you clenching them to get better control of the pedals?
If you are spending some time paying attention and intentionally relaxing your feet when pedaling should help.
Do you feel tingling and numbness in your forefoot from spinning? This condition is referred to as "hot foot."
It occurs when your metatarsal bones compress the nerves in your forefoot.
There are a few reasons you can experience hot foot. It could be due to how you're positioning your feet on the pedals. However, if you clip in, that's not commonly the reason.
Like pain in your arch, it can also occur from shoes that are too tight. Or, it could just be because of the pressure of your feet on the pedals.
Again, making sure you're wearing the correct shoes is essential here. You can also add padding to the front of your shoes.
This will help take pressure off your foot and the nerves. Taking a short break with your feet off the pedals will also help.
Avoid Foot Injuries from Indoor Cycling
Setting up your spin bike correctly is essential to avoiding foot injuries from cycling. There are three things you need to focus on.
Your Bike Seat
Your seat height needs to be checked before you start spinning. Stand next to your bike.
Lift the seat to the height of your hip. Climb on and pay attention to your leg when you're at the bottom of your pedal stroke.
Your leg needs to be almost fully extended; however, there should still be a little bend in your knee.
Adjust Your Handlebars
Start by adjusting your handlebars to the same height as your seat. You can change from there if needed.
When you're sitting on your bike and stick your arms out in front of you, there should be around an inch of space between your handlebars and fingers.
Your elbows should be just over the edge of your seat.
Watch Your Form
Your form when spinning is essential. Pay attention to your body and your feet.
Get Fit Spinning
It's easy to avoid foot injuries if you use the correct form and shoes. So, start spinning and get fit while remaining injury-free.
Are you looking for the best shoes and insole supports? Start shopping our selection today.