Cycling in Amsterdam: How to Prevent Common Cycling Injuries
Amsterdam is built for bikes. For most of us that means cycling every day — to work, to the gym, to drop the kids off — usually on a city bike that was never set up for our body. Ride the same short trips thousands of times a year and small problems in bike setup, strength or recovery start to show up as knee, back or neck pain.
This guide covers the cycling complaints we see most often in our Amsterdam practice, what tends to cause them, and simple things you can do to prevent them.
Why Daily Cycling Can Lead to Pain
Cycling is low-impact and great for your health. The issue is rarely the cycling itself, but repetition: the same movement, in the same position, every day. A saddle a few centimetres too low, handlebars that pull you forward, or a sudden jump in how much you ride can each put extra load on one area. Commuters on upright city bikes and people riding road or gravel bikes for sport tend to run into slightly different problems, but the principles are the same.
The Most Common Cycling Injuries
- Front-of-knee pain (patellofemoral pain) — often linked to a saddle that is too low or too far forward, which increases load on the kneecap.
- Lower back pain — commonly related to handlebar height and reach, long periods in one position, or limited hip mobility and core endurance.
- Neck and shoulder tension — from leaning forward with your head up for long periods, especially on sportier bikes.
- Outer knee pain (IT band irritation) — frequently associated with saddle height, foot position or a fast increase in riding.
- Achilles pain — can relate to cleat or foot position and repeated ankle loading on longer rides.
For a deeper look at knee problems on the bike, see our guide to cycling knee pain and bike fit in Amsterdam.
5 Ways to Prevent Cycling Injuries
1. Check Your Bike Setup
Saddle height, saddle position and handlebar reach all affect how load is spread through your body. A simple check: with your heel on the pedal at the bottom of the stroke, your leg should be nearly straight. Even small adjustments can make a noticeable difference. A physiotherapist can look at how you sit and move on the bike and suggest changes.
2. Build Core and Hip Strength
A stable trunk and strong hips help keep your pelvis steady while you pedal, which takes pressure off the lower back and knees. Exercises such as plank variations, dead bugs and hip bridges, two or three times a week, are a good place to start.
3. Keep Your Hips and Hamstrings Mobile
Cycling keeps your hips bent for long stretches, and many of us then sit at a desk all day too. Tight hip flexors can tilt the pelvis and add load to the lower back. A short daily routine of hip flexor and hamstring stretches is easy to fit in.
4. Increase Your Riding Gradually
Overuse injuries often appear when riding volume goes up quickly — a new, longer commute, a cycling holiday or training for an event. Build up distance and intensity step by step and allow recovery days.
5. Act on Pain Early
Pain is useful information, not something to push through. If the same discomfort keeps coming back on your rides, it is worth getting it checked. Problems are usually easier to deal with early than after months of riding through them.
When to See a Physiotherapist
Book an assessment if pain during or after cycling does not settle within a few days, keeps returning, or changes how you ride or walk. Seek medical help promptly after a fall or collision, or if you have significant swelling, numbness, or cannot put weight on your leg.
At Alter Physio & Acupuncture we look at the whole picture: how you move, your bike setup, your daily routine and your training load. Treatment can include hands-on therapy, a targeted exercise programme and practical advice on your bike. Read more about our sports physiotherapy in Amsterdam. In the Netherlands you can see a physiotherapist without a GP referral, and we treat patients in English.
Frequently Asked Questions
Is it normal for my knees to hurt after cycling?
Occasional mild stiffness after a long ride can happen, but knee pain that shows up regularly is a sign that something — often bike setup or load — needs attention. It is worth having it checked rather than waiting for it to get worse.
Can I keep cycling with an injury?
It depends on the injury. Many people can keep riding with adjustments, such as shorter trips or a changed saddle height, while they recover. A physiotherapist can help you decide what is safe for your situation.
Do I need a referral to see a physiotherapist in Amsterdam?
No. In the Netherlands you can book directly with a physiotherapist. The clinic does not bill insurers directly; some supplementary policies (aanvullende verzekering) reimburse part of the cost, so check with your insurer. See our pricing page for details.
Can a physiotherapist help with my bike setup?
Yes. As part of an assessment we can look at how you sit and move on your bike and suggest simple adjustments to saddle, handlebars or foot position.