In the media

A matter of adaptation

The body adapts to physical demands, but only if the load is progressive. After a more sedentary period, jumping back into long or intense rides can exceed the body’s tolerance and lead to discomfort. It is better to start with shorter, more frequent rides or include breaks during longer outings.

Buttock pain

Very common, this type of pain is caused by pressure and friction on tissues that are no longer adapted to cycling. It usually improves on its own after a few rides. However, if it persists, it is important to check the saddle height, as a saddle that is too high can create pelvic instability.

A key point: a comfortable saddle is not a soft saddle. Comfort comes from proper support on the sit bones. A saddle that is too soft often increases pressure and irritation.

Neck pain

Often related to posture, neck pain occurs when the head is lifted to look forward while the body is leaning forward. This creates excessive strain in the cervical spine. A simple solution is to slightly lift the chest to better distribute the load across the upper back instead of concentrating it in the neck.

Lower back pain

This is often caused by tight hamstrings pulling on the pelvis with each pedal stroke. These repeated movements can irritate the lower back. The good news is that this typically improves as the body adapts and flexibility returns.

When to consult

If discomfort does not improve after a few rides, a bike fit assessment or a consultation in physiotherapy may be helpful. Factors such as limited mobility, strength deficits, or endurance issues may be involved.

Remember: small movements create big changes.

A matter of overload

Knee pain often occurs when the body exceeds its ability to adapt: doing too much, too quickly, too intensely or for too long. The structures most commonly involved are tendons, menisci and ligaments.

A favorable recovery

Good news: many knee injuries, including certain meniscal conditions, heal very well without surgery when supported by an appropriate rehabilitation program.

A normal body response

When an injury occurs, pain, swelling and reduced mobility are common. These reactions are part of the body’s natural protection and healing process.

What to do first

In the early stages, avoid panic. Use compression such as a bandage or knee brace and allow relative rest for 24 to 48 hours before gradually returning to movement. In many cases, the body improves significantly within a few days.

Look beyond the knee

The knee is not always the true source of the problem. The ankle and hip should also be assessed, as limited mobility in these areas can lead to compensation and contribute to pain.

The role of physiotherapy

Treatment focuses on restoring mobility in the knee and surrounding joints, while strengthening key muscles such as the quadriceps, glutes, hamstrings and calves.

The goal

The objective is to help you become more mobile, stronger and better able to tolerate the demands placed on your knee.

Remember: small movements create big changes.

A highly mobile but vulnerable joint

The shoulder is the most mobile joint in the body. This allows for great freedom of movement but also makes it more unstable. Stability depends largely on the surrounding muscles, as the contact surface between the humeral head and the scapula is relatively small.

The key role of the rotator cuff

The rotator cuff muscles keep the humeral head properly centered. When they do not function optimally, pinching can occur, leading to irritation and pain.

Tendinitis or tendinopathy?

The most common condition is rotator cuff tendinitis or tendinopathy. Tendinitis is acute and inflammatory, while tendinopathy is more chronic and related to gradual tendon wear.

Common causes

Pain often develops after repetitive movements, overhead work, or a fall. Other structures such as the biceps tendon, bursa, labrum, or joint capsule may also be involved.

Referred pain is possible

Shoulder pain does not always originate from the shoulder itself. It can come from the neck due to nerve irritation, or more rarely from another source. Mechanical pain is usually localized and worsens with movement.

Prevention strategies

Maintaining good shoulder and scapular mobility is essential, especially with common forward-leaning postures. Simple daily movements can make a significant difference.

What to do if pain occurs

Relative rest is recommended, but complete immobilization should be avoided. Continue moving in a controlled way while limiting painful movements, heavy loads, and extreme ranges of motion.

When to consult

If pain persists, wakes you at night, or limits daily activities, it is best to consult. Most shoulder conditions respond very well to appropriate exercises and guided care.

Remember: small movements create big changes.

Progress gradually

A proper warm-up prepares the body for effort, improves performance, and reduces the risk of injury. Training load, intensity, and volume should increase gradually to allow the body to adapt safely.

Technique matters

Proper execution protects the spine, respects joint alignment, and distributes load effectively. Poor technique may work short term but often leads to injuries over time.

Consistency is key

The body responds best to regular, moderate training. One session per week limits progress, two helps maintain, while three or more sessions per week allow real and lasting improvements.

Light vs heavy loads

Both have their place. Heavier loads stimulate fast muscle fibers responsible for strength and power, which naturally decline with age. Strength training is essential to maintain long-term independence.

What to do if pain occurs

In case of injury, relative rest is recommended, followed by a gradual return to movement. Avoid painful exercises without completely stopping activity. If pain persists, consulting a physiotherapist is advised.

It’s never too late

Even though muscle mass declines with age, the body retains its ability to adapt throughout life. It is always possible to become stronger.

The real goal

The objective of training is not to impress, but to stay strong, functional, and healthy for as long as possible.

Remember: small movements create big changes.

Imaging does not always explain pain

Imaging such as X-rays or MRIs often shows age-related changes like osteoarthritis or disc wear, even in people without pain. These findings rarely explain symptoms and may lead to unnecessary concern.

The impact of fear and inactivity

Fear of movement can lead to stiffness, deconditioning, and muscle weakness, increasing the risk of recurrence. Avoiding movement altogether often makes the situation worse.

Movement as treatment

Instead of strict rest, gradual and adapted movement is recommended. Listen to your body, progressively increase mobility and strength, and focus on strengthening the core, back, and pelvis.

Practical tips for safe shoveling

• Warm up for 2 to 5 minutes before starting
• Favor pushing snow instead of lifting when possible
• Use a lightweight, ergonomic shovel
• Engage your core and use your hips
• Keep your feet apart for stability
• Take smaller loads and focus on endurance
• Take regular breaks and stay hydrated

When to consult

If you are unsure about your condition or already experiencing pain, it is best to consult a healthcare professional such as a physiotherapist.

Remember: small movements create big changes.

Not just for pain

Physiotherapy can also help with stiffness, numbness, loss of strength or balance, dizziness, headaches, and jaw problems. You can also consult preventively to avoid injuries and improve performance.

Your first visit

• Comprehensive assessment of your concern and current abilities
• Physiotherapy diagnosis with clear explanations
• Personalized treatment plan, often started at the first session

Direct access and online caution

No doctor’s referral is required. Be careful with social-media exercise videos, as they never replace an individualized assessment.

Bottom line

Act early, move better, and keep moving longer with a plan tailored to your body and goals.

Remember: small movements create big changes.

The early phase

During the first 0 to 4 or 5 days, avoid both ice and heat. Instead, use gentle compression to support the natural inflammatory process.

Ice for pain relief

Ice acts mainly as an analgesic. Use it if pain is 3 out of 10 or higher, for temporary relief. A typical application is 15 minutes per hour if needed.

Medication timing matters

Acetaminophen can help manage pain without slowing healing. Anti-inflammatories, when taken too early, may delay tissue repair and should be used as a last resort.

When heat becomes useful

After the acute phase, heat helps improve circulation, relax muscles, and prepare the body for movement or physiotherapy.

The PEACE & LOVE approach

A widely recognized framework for recovery: Protection, Education, Avoid anti-inflammatories, Compression, Elevation, Load, Optimism, Vascularization, Exercise.

Bottom line

Inflammation is part of healing. The body is resilient and capable of recovery when supported appropriately.

Remember: small movements create big changes.

The risks of a poorly fitted backpack

An overloaded or poorly chosen backpack can cause neck, back, and shoulder pain, promote a slouched posture, and may even affect healthy growth. Children’s spines are still developing, making them more vulnerable to excessive loads.

Choosing the right backpack

• Proportional to the child’s size (not wider than the torso or higher than the shoulders)
• The bottom of the bag should sit around waist level
• Wide, adjustable straps
• Ideally includes a hip belt and a sternum strap

Safe weight limits

The backpack should not exceed 10 to 12% of body weight. For example, a 60 lb child should carry no more than 6 to 7 lb.

Daily carrying tips

• Always use both straps
• Keep the bag close to the body
• Place the heaviest items near the back panel
• Adjust straps to distribute the load evenly

Tips for parents

• Check backpack contents regularly
• Encourage carrying only what is necessary
• Choose a bag with multiple compartments
• Promote good posture and proper use

Remember: small movements create big changes.