Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
Reducing cycling injury risk starts before you leave home. Check your helmet and bike, choose a suitable route, and make yourself easy to see. On the ride, leave space for hazards and brake smoothly.
1. Fit your helmet correctly
Wear an approved helmet and fasten it securely on every ride. A correct fit feels firm and comfortable. The rim should sit just above your eyebrows, with the straps forming a V below each ear.
Replace a helmet after a crash or a hard drop. Helmet damage includes cracked foam, a damaged shell or frayed straps.
2. Check the bike before riding
A quick bike check can find a problem before it affects your control.
- Inflate the tyres to the pressure shown on their sidewalls.
- Check the tyres for cuts, cracks and obvious wear.
- Squeeze both brakes and make sure they stop each wheel.
- Check that the chain moves freely and the lights work.
Do not ride with an unreliable brake or a loose part. Ask a bike shop to inspect anything you cannot fix confidently.
3. Set the bike up for your body
Ask trained staff to help choose the right bike size. You should be able to start, steer and stop without stretching for the controls.
Recurring knee pain may improve after adjusting the saddle height. Handlebar position can also affect your neck and back. A professional bike fit can help when simple adjustments do not solve the problem.
4. Choose a route that suits your skills
Start on bike paths or quieter routes if busy traffic feels beyond your current skill level. For a night ride, learn the route during daylight first.
Road rules for bicycles differ between states and territories. Check the rules where you ride, including footpath, lighting and mobile phone requirements.
5. Make yourself easy to see
For better night visibility, use a white front light and red rear light. Add a red rear reflector and wear bright or reflective clothing.
Stay out of vehicle blind spots where possible. Do not assume a driver has seen you, even when you have lights.
6. Scan ahead and ride predictably
Look ahead for road hazards, including potholes, loose gravel, wet surfaces and opening car doors. Leave enough space to change direction without a sudden swerve.
Signal before turning, then check behind you before moving sideways. On shared paths, slow before passing and use your bell or voice.
Keep your phone stowed. Stop somewhere clear of the path before changing music or navigation.
7. Practise smooth braking
Use the front and rear brakes together. Apply them smoothly rather than grabbing them suddenly. Hard braking can lock a wheel and send your weight over the handlebars.
If you are new or returning to cycling, practise stopping away from traffic. Begin at walking speed and build confidence before riding faster.
When pain or an injury needs help
Bike adjustments can help with some recurring aches, but they cannot diagnose an injury. Seek professional advice when pain continues or changes how you ride.
Get urgent care after a cycling injury that causes significant bleeding, numbness, weakness or extreme pain.
