Indoor cycling: returning after an injury

Risks and order of return

The fixed position and repeated pedalling can irritate knees and back; adjust the bike well and vary sessions.

Indoor cycling: ideal for a comeback, low resistance and light cadence. Add duration before resistance, and set the saddle as on your usual bike.

Bringing the movement back in four stages

1. 1

   Easy pedalling without resistance, short session, saddle properly adjusted.

2. 2

   Longer session at low resistance, smooth cadence.

3. 3

   Moderate resistance, a few cadence changes, seated.

4. 4

   Intervals, high resistance and standing efforts, usual sessions.

Common injuries in this sport

• Runner’s kneeLower the resistance, keep the knees in line and check saddle height.
• Iliotibial bandRaise the saddle slightly if the outer knee hurts, and avoid high resistance.
• Lower back (lumbar)Raise the handlebar, keep the back neutral and limit very long sessions.

Preparation exercises

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Clamshell

  Lying on your side, knees bent, feet together: open the top knee without moving the pelvis. Add a band later.

  To start: 3 sets of 15 per side, every other day.

  Variations, mistakes and progression

  Easier

  Smaller opening, no band.

  Harder

  Band around the thighs, then a 2-second hold at the top.

  Common mistakes

  • Rolling the pelvis back to open wider.
  • Going fast and feeling it in the back rather than the buttock.

  Moving on

  When 3 × 20 with a band is easy: move on to the side plank or band walks.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Pelvic tilt

  On all fours, gently round then arch the back within a pain-free range. 10 repetitions.

  To start: 10 slow ones, once or twice a day.

  Variations, mistakes and progression

  Easier

  Very small range, just the pelvis.

  Harder

  Bigger, slower movement, breathing deeply.

  Common mistakes

  • Forcing at the end of the range.
  • Bending the elbows.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Prone back extension

  Lying on your front, hands by your temples, eyes on the floor: lift your chest a few centimetres while squeezing your glutes, hold 3 seconds, lower slowly.

  To start: 3 sets of 10, 3-second hold, every other day.

  Variations, mistakes and progression

  Easier

  Arms by your sides, barely lift the chest.

  Harder

  Arms straight in front (Superman position), or opposite arm and leg together.

  Common mistakes

  • Lifting the head and tipping the neck back.
  • Going too high and arching the lower back.

  Moving on

  When 3 × 12 is easy with no lower-back pain the next day.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Saddle height: the knee stays slightly bent at the bottom of the stroke.
• Low resistance at first and a soft cadence.
• A fan and water within reach to avoid overheating.