Top Cycling Injuries Before 947 and How to Prevent Them

The 947 Ride Joburg is one of South Africa’s most iconic races, attracting riders of all levels. However, with long hours of training and high-intensity racing, many cyclists face common overuse injuries in the lead-up to the event. The good news? With proper preparation, awareness, and the right support, most injuries can be prevented. What follows are the top cycling injuries before 947 Ride Joburg.

Top Cycling Injuries Before 947

1. Knee Pain (Patellofemoral Syndrome & ITB Syndrome)

Cause: Poor bike fit, incorrect saddle height, and foot misalignment often put strain on the knee.

Effects: Pain around the kneecap or outer thigh (ITB pain), especially during climbs.

Prevention:

• Get a professional bike fit: Cycleit Bike Fit, Finishline Cycles, Mellovello, SmartBikeFitSA, URCycling

• Strengthen quads and hips.

• Use custom foot insoles to align the foot and knee.

  
  

2. Lower Back Pain

Cause: Prolonged time in the saddle, poor posture, or weak core muscles.

Effects: Tightness or sharp pain that worsens on long rides.

Prevention:

• Strengthen core and glutes.

• Adjust handlebar reach and saddle angle.

• Ensure foot alignment is neutral to avoid hip rotation.

3. Achilles Tendonitis & Foot Pain

Cause: Overuse, cleat misalignment, or lack of proper arch support.

Effects: Pain at the back of the heel or under the foot arch.

Prevention:

• Stretch calves daily.

• Check cleat setup regularly.

• Wear dynamic custom insoles for balanced foot pressure.

4. Neck & Shoulder Pain

Cause: Poor bike posture, tight upper body, and core fatigue.

Effects: Stiffness and burning pain after long rides.

Prevention:

• Stretch chest and shoulders.

• Strengthen upper back.

• Keep hands relaxed and vary grip positions.

5. Saddle Sores

Cause: Friction, sweat, and pressure from long hours in the saddle.

Effects: Skin irritation, chafing, or painful sores.

Prevention:

• Wear quality padded cycling shorts.

• Use chamois cream.

• Keep saddle height and tilt correct.

Final Word: Ride Pain-Free at the 947

Cycling injuries often stem from misalignment, poor conditioning, or overuse. By combining a proper bike fit, targeted strength training, and Footworxco custom insoles, you’ll not only prevent injury but also boost your performance on race day.

👉 Book your free foot assessment with Footworxco today and take the first step toward a stronger, pain-free ride at the 947 Cycle Challenge.