You have a torn rotator cuff, and you are looking for ways to ride your bike. Most of the time, people use a special brace and straps that can help support the injured arm during rides. Riding your bike with a torn rotator cuff can be tricky.
This guide will talk about how to protect yourself while riding with an injured rotator cuff so that you can enjoy riding in the morning.
Can I Ride a Bike with a Torn Rotator Cuff?
Yes, you can ride a bike with a torn rotator cuff. However, it is not recommended. Riding a bike with a torn rotator cuff can cause more damage to the rotator cuff and may even require surgery.
If you do choose to ride your bike with a torn rotator cuff, be sure to take into account the amount of pain you will be in and the risk of further injury.
If you have a full-thickness tear, surgery is recommended. However, if you have a less severe tear or an impingement syndrome, then you might be able to get back on your bike relatively soon.
The amount of time you’ll have to wait largely depends on the kind of biking you do. If you are a casual cyclist who only rides for recreation, then you might be able to get back on your bike in just a few weeks.
However, if you are a competitive cyclist or do a lot of intense biking, then you might have to wait several months.
Similarly, riding a bike with a torn rotator cuff can also lead to an accident. If you are unable to extend your arm fully or if it hurts to do so, then you should not ride a bike. Consult with a doctor before making any decisions about returning to physical activity.
How to avoid experiencing a rotator cuff injury while cycling
There are a few key things you can do to avoid experiencing a rotator cuff injury while cycling:
Always check your brakes before you ride
If you have a torn rotator cuff, it is important to take precautions before riding your bike. Ensuring that your brakes are in working order and adjusting the height of the seat can help reduce the risk of injury. It is also recommended to wear a helmet and use both hands when riding.
Do not speed
To avoid injury, do not go over 20 miles per hour. If you are going at a higher speed and experience something that causes the bike to come off balance, it is very common for the rider to overcompensate and use the shoulder as a stabilizer.
If you do this while cycling, it is likely that your rotator cuff will be injured.
Ride a bike with the correct tire size
One way to avoid rotator cuff injuries while cycling is to ride a bike with the correct tire size.
Avoid accidents
A good way to avoid rotator cuff accidents while cycling is by using your other arm. If one of the arms becomes injured, use the opposite arm for balance and steering.
Following these simple tips will make you less likely to experience a rotator cuff injury while enjoying your time on the bike.
How can I manage Rotator cuff tendinopathy?
Activity Modification
Activity modification is one of the most important things you can do to manage rotator cuff tendinopathy. Cyclists most often complain of this pain when riding out of the saddle. This means that you need to reduce or stop swimming in the short term.
The dressing is also cited as a time when the shoulder can be aggravated. You should avoid any overhead activity during this time.
Physiotherapy
Physiotherapy can help manage rotator cuff tendinopathy through a well-structured loading programme. This should be the mainstay of physiotherapy input.
Manual therapy, such as soft tissue release, massage, and joint mobilisation around the shoulder, neck, and upper back, can be helpful in the early stages.
Taping can provide good short-term pain relief, and support, and act as a reminder or postural cue for shoulder position.
Identifying if there are other strengths or postural deficits leading to excess pressure around the rotator cuff can be extremely helpful as a part of a combined approach.
Particular areas of attention are the neck and upper back, and all of the scapular stabilising muscles, such as rhomboids, serratus anterior, trapezius, etc.
Loading
Progressive loading programmes increase the tendon’s ability to transfer load effectively. These exercises must be done consistently for 3 months to show results.
Manual therapy such as soft tissue release, massage, and joint mobilisation around the shoulder, neck, and upper back can be helpful in the early stages. Taping can provide good short-term pain relief.
Identifying if there are other strengths or postural deficits leading to excess pressure around the rotator cuff can be helpful. Particular areas of attention are the neck and upper back.
Bike Fit
Bike Fit can help manage Rotator cuff tendinopathy by improving your saddle position and stability. This can help reduce the amount of stress on your rotator cuff. Bike Fit can also help improve your arm position and reach.
This can help you avoid reaching too far forward when cycling, which can put additional strain on your rotator cuff. Bike Fit can also help improve your overall cycling fitness level.
This can help you ride for longer periods of time without putting too much strain on your rotator cuff.
Shockwave Therapy
Shockwave therapy is a new and effective treatment for many tendon-related problems. Shockwave therapy should be used in combination with a structured tendon loading programme.
Shockwave therapy is particularly effective in ‘calcific’ rotator cuff tendinopathy. Manual therapy such as soft tissue release, massage, and joint mobilisation around the shoulder, neck, and upper back can be helpful in the early stages.
Taping can provide good short-term pain relief, provide some support and work as a reminder or postural cue for shoulder position.
Identifying if there are other strengths or postural deficits leading to excess pressure around the rotator cuff can be extremely helpful as a part of a combined approach.
Injections
Steroid injections are not typically recommended for the treatment of rotator cuff tendinopathy. This is due to the concern over the possibly increased risk of future tendon rupture.
Other injections such as Platelet Rich Plasma (PRP) or hyaluronic acid (eg Ostenil) have not been shown definitively to add clinical benefit to outcomes. In the case of underlying shoulder joint pain as the main cause of the symptoms then steroid or ostenil may be indicated.
Surgery
Surgery is required to treat rotator cuff tendinopathy. The surgery requires anesthesia and about an hour of operating time.
There is no definitive role for surgery in the case of rotator cuff tendinopathy but in the case of rotator cuff tears where rehab has failed to improve symptoms then rotator cuff repair combined with structured post-op rehab has outstanding outcomes.
What are the Most Common Types of Cycling Injuries?
Knee pain
Cycling knee injuries are fairly common, mainly due to the repeated flexion and extension of a pedalling motion putting stress on the patellofemoral joint (knee cap).
Tight or unbalanced quadriceps can also pull on the tendons of your knee, potentially leading to patella tendonitis or patella tracking disorder.
Knee tendon injuries lead to symptoms of pain, swelling and weakness around your knee. It may also be the result of other conditions such as arthritis.
As with any sports-related pain or injury, it’s important to get an accurate diagnosis before beginning treatment.
Treatment: You’ll need an initial consultation and MRI scan, then physiotherapy exercises for knee pain usually focus on improving hamstring, calf and iliotibial band flexibility and strengthening your quadriceps and glutes.
Conditions such as osteoarthritis may require more intervention, such as injection and shockwave therapies, or surgery.
Shoulder injuries
Shoulder injuries are very common in cyclists, most often as a result of falls and crashes. The most common type of shoulder injury is a fracture to the collarbone (clavicle).
Collarbone fractures need to be immobilised for four to six weeks before starting rehabilitation exercises.
Fractures to the humerus (the large bone in your upper arm) normally require a CT scan and immobilisation or surgical reconstruction.
Injuries to the large ball-and-socket joint (glenohumeral joint) in your shoulder tend to be labral tears (tears of the cartilage that lines the socket) or damage to other structures, including rotator cuff tears or impingement (pinching) and swelling of soft tissues.
Many of these impact-related injuries can be treated with physiotherapy, but in some cases, surgery is needed to resolve the issue.
Neck pain
Neck pain is a common cycling injury, affecting 60% of cyclists. Neck pain can be caused by a number of factors, including poor bike fit, excessive pressure through the arms, and previous shoulder injuries.
If you are suffering from chronic or acute neck pain, a thorough diagnosis is needed to investigate any damage to the vertebrae or discs in the neck – particularly if you’ve had a traumatic injury.
Treatment for neck pain is based on the diagnosis, usually involving an MRI scan. Damage to your vertebrae or discs may need injection therapy or surgery, depending on the severity of the condition. Triathletes are at higher risk due to swimming/use of TT bars.
Back pain
60% of cyclists suffer from neck pain, which is the most common type of cycling injury. The reason for this is that tight hamstrings and hip flexors can affect the position of your pelvis, which can, in turn, lead to a tight lower back.
It’s possible that you may be suffering from this problem before you even start to ride. A long ride will make the symptoms worse as you start to fatigue and overused muscles begin to lock up. Treatment for neck pain is based on the diagnosis, usually involving an MRI scan.
Achilles tendonitis
Achilles tendonitis is a common cycling injury that can be treated with physiotherapy and massage. The Achilles tendon is the largest tendon in the body and connects the calf muscle to the heel bone.
Cyclists can reduce the risk of Achilles tendonitis by making sure their bike is set up properly and stretching before each ride.
Foot numbness
Foot numbness is the result of compressed nerves. The compression of nerves can cause numbness, tingling and associated pain. Foot numbness is often associated with problems in the lumbar region. Morton’s neuroma is a nerve compression in your forefoot.
If you experience sharp pain under the ball of your foot, you may be suffering from Morton’s neuroma. Cyclists can almost always resolve foot numbness with targeted physical therapy.
Conclusion
If you notice pain in your shoulder, it is important to get it checked out as soon as possible. The doctor will be able to tell you if you have a rotator cuff tear and how severe it is.
It may take some time for your muscles to heal completely, so avoid intense bike riding while you are waiting. Your doctor or physical therapist will give you specific exercises to help strengthen your muscles and promote healing.
Listen to the advice of your therapist to help you heal faster.
FAQ
Can you ride a stationary bike after rotator cuff surgery?
It is typically recommended that you wait 2-4 weeks before riding a stationary bike after rotator cuff surgery. However, many people are allowed to ride a stationary bike as early as about a week after surgery.
Will exercise make a rotator cuff tear worse?
No, exercise will not make a rotator cuff tear worse. In fact, exercise is often recommended as part of the healing process for a rotator cuff tear.
However, it is important to avoid any exercises that place excessive stress on the shoulder, such as overhead pressing movements. Shoulder bracing can be advised for these injuries in order to protect you from further injury once you get ready to ride again.
The Flawless Motion multi-directional shoulder brace is advised for these injuries to give you all over-shoulder support and will improve your confidence when you are back on the bike.
For support during the acute phase of your injury, the Flawless Motion rotator cuff brace comes with an additional short strap.
What are the best exercises after rotator cuff surgery?
After rotator cuff surgery, it is important to do exercises that will help rehabilitate the rotator cuff. Some easy exercises that can help include:
- Conditioning your shoulder
- Doing range of motion exercises
- Strengthening your rotator cuff muscles
It is also important to avoid exercises that could cause shoulder impingement. One study found that there is a link between cycling and shoulder pain. So, if you are a cyclist, you may want to avoid doing this exercise after rotator cuff surgery.
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