Spinning, popular since the 90s, is a sport that helps burn calories and tone 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 an excellent activity to improve cardiovascular resistance and heart health, according to Dr. Diego Giménez, head of the Trauma Department at the Quirónsalud Murcia Hospital. It also promotes lung function due to 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 go from 400 to 600 calories per hour depending on the effort made. In addition, it has a positive impact on your mental health thanks to the release of endorphins, the famous “happiness hormones”, and the friendly atmosphere of the classes.
Strengthen your muscles and relieve lower back pain
Spinning is also great for working the muscles of the buttocks, legs and core. Done correctly, it can relieve lower back pain by strengthening the abdominal and lumbar muscles.
The risks of spinning
Even if you're in good shape, it's crucial to pay attention to how you spin to avoid injuries. Here are the 7 most common injuries and how to prevent them:
1. Handlebar paralysis
This condition is due to irritation of the ulnar nerve in the hand or elbow, often caused by prolonged pressure on the handlebars. To avoid it, it is important to change position regularly and not to squeeze the handlebars too hard.
2. Cervical pain
Neck pain is common among spinners, especially when the head is held up for long periods. To prevent neck pain, change positions frequently, use a bike with adjustable handlebars, and perform neck strengthening exercises.
Back pain can be caused by improper bike adjustment, poor posture, or lack of strength in the core muscles. To prevent this injury, make sure your bike is properly adjusted, use proper posture and strengthen your abdominal and back muscles.
4. Bike Seat Neuropathy
This condition is caused by compression of the pudendal nerve between the pelvis and the seat. To avoid it, choose a wider, more padded seat and use gel pads to reduce pressure.
5. Saddle irritation
Irritation is often caused by 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.
Burning and numbness in the feet is common among cyclists. To avoid it, make sure you don't put too much pressure between your foot and the pedal, wear comfortable shoes, and adjust the cleats on your bike properly.
7. Patellofemoral pain syndrome (PFPS)
This condition is caused by repeated friction between the patella and femur. To prevent “cyclist's knee,” make sure your seat is not too low, adjust the seat position, and perform muscle strengthening exercises, especially for the vastus medialis obliquus.
In summary, spinning is a fun workout 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 if you experience persistent pain or warning signs of injury.
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