Cycle to Work Day: A Physiotherapist's Perspective on Getting Back in the Saddle

Every year, Cycle to Work Day brings a small wave of new and returning cyclists onto the roads, and as a physiotherapist I genuinely love seeing it. As a physiotherapist clinic, I also see the aftermath in my appointment book the following week. Sore knees, tight hips, and the occasional lower back complaint from someone who has not touched a bike in years.

The Health Case for Cycling

The evidence for cycling as a form of exercise is strong. A large scale study published in the British Medical Journal followed hundreds of thousands of commuters and found that those who cycled to work had a notably lower risk of cardiovascular disease and cancer compared with those who drove or took public transport. Beyond the physical benefits, cycling is low impact on the joints compared with running, which makes it a great option for people managing knee or hip sensitivity.

Why Bike Fit Matters More Than People Think

One of the most common issues I see after events like Cycle to Work Day is discomfort caused by poor bike setup rather than the activity itself. Saddle height that is too low places excess strain on the knees. Handlebars that are too far forward can overload the shoulders and neck. Even something as simple as cleat position can influence how forces travel through the hip and ankle. A proper bike fit, even a basic one, can prevent a lot of unnecessary pain.

Common Complaints We Treat

The most frequent issues that walk through our doors after a return to cycling include anterior knee pain, lower back stiffness, and tightness through the hip flexors. These are usually linked to muscle imbalances that have built up during periods of inactivity, combined with the repetitive nature of pedalling. The good news is that most of these issues respond very well to targeted strengthening and mobility work.

Building Up Gradually

If Cycle to Work Day has inspired you to make cycling a regular habit, my advice as a physio is simple. Start gradually. Increase your distance and intensity slowly over several weeks rather than jumping straight into a long commute. Include some strength work for the glutes, quadriceps, and core, since these muscles support you through every pedal stroke and help absorb the repetitive load.

A Great Habit Worth Supporting Properly

Cycling to work is one of the best things you can do for your long term health, and events like this are a fantastic nudge to get more people moving. The key is making sure your body, and your bike, are set up to support you rather than working against you.

At Smartphysio, our physiotherapists offer thorough, individualised assessments and tailored rehabilitation programmes designed to get you moving comfortably and confidently again. Get in touch today and take the first step.