2023-04-21 14:46:38
Spinning, popular since the 90s, is a sport that burns calories and tones the body. However, its practice can also lead to injuries if certain precautions are not taken. Here are the 7 most common spinning injuries and how to avoid them.
The health benefits of spinning
Spinning is a great activity for improving cardiovascular endurance and heart health, according to Dr. Diego Giménez, head of the Traumatology Service at Quirónsalud Murcia Hospital. It also promotes lung function through the intensity of the workout and the deep breathing involved.
Burn calories and improve your mental health
Spinning is ideal for losing or maintaining weight, with a caloric expenditure that can range from 400 to 600 calories per hour depending on the effort provided. Moreover, it has a positive impact on mental health thanks to the release of endorphins, the famous “happiness hormones”, and the friendly atmosphere of the lessons.
Strengthen your muscles and relieve lower back pain
Spinning is also perfect for working the muscles of the buttocks, legs and core. Done correctly, it can relieve lower back pain by strengthening the abdominal and lower back muscles.
The risks of spinning
Even if you’re in good physical shape, it’s crucial to pay attention to how you spin to avoid injury. Here are the 7 most common injuries and how to prevent them:
1. Paralysis of the handlebars
This condition is caused by irritation of the ulnar nerve in the hand or elbow, often caused by prolonged pressure on the handlebars. To avoid this, it is important to change position regularly and not to grip the handlebars too hard.
2. Neck pain
Neck pain is common among spinners, especially when the head is held up for long periods of time. To prevent this pain, change positions frequently, use a bicycle with adjustable handlebars, and perform neck-strengthening exercises.
3. Lumbago
Back pain can be caused by improper bike setup, poor posture, or lack of core muscle strength. To prevent this injury, make sure your bike is properly adjusted, adopt proper posture, and strengthen your abdominal and back muscles.
4. Bicycle seat neuropathy
This condition is caused by compression of the pudendal nerve between the pelvis and the seat. To avoid this, opt for a wider, more padded seat, and use gel pads to reduce pressure.
5. Irritation caused by the saddle
The irritations are often due to pressure and friction between the skin and the saddle. To prevent them, wear appropriate clothing, choose a well-fitting saddle and use gel pads for better comfort.
6. Metatarsalgia
Burning sensation and numbness in the feet is common among cyclists. To avoid this, take care not to exert too much pressure between the foot and the pedal, wear comfortable shoes and correctly adjust the cleats of your bike.
7. Patellofemoral Pain Syndrome (PFPS)
This condition is due to the repeated friction between the patella and the femur. To prevent “cyclist’s knee”, make sure your saddle is not too low, adjust the position of the seat and perform muscle-strengthening exercises, especially for the vastus medialis oblique.
In summary, spinning is a fun workout and suitable for all fitness levels. However, it can cause injury if certain precautions are not taken. To avoid these problems, follow your instructor’s instructions carefully and consult a specialist in the event of persistent pain or warning signs of injury.
My name is Sarah, and I’m an editor at 180back.com. Specializing in the areas of health, wellness and music, I enthusiastically share my knowledge, advice and discoveries to inspire and help our readers lead balanced and fulfilling lives.
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