An Ode to Biking, even when you hit the ground.
- alessandramalfa1
- 2 days ago
- 3 min read
There is a moment in life that most of us remember: sweated hands gripping on a wobbly handlebar, feet searching stability on the pedals, legs muscles firing up, our parent running excited behind us and that intense fear of falling.
Suddenly you are moving, seated, for the first time, on your bicycle.
You feel freedom, fear, trust.
How afraid were you to fall? How empowered you felt once moving?
Biking is one of our first vehicle of autonomy, of freedom. A way to explore and a way to be in the present moment.
But biking it is not injury risk free, this we know...
I see injuries in sports, like biking, as an interruption: of rhythm, of momentum, of certainty.
One moment you are fully in motion, the next, you are interrupted and reminded of gravity in the most direct way possible. Skin meeting dirt. Ouch!
The body tightens, protects, absorbs.
And afterward, you ask yourself:
What now?
In my work as a physiotherapist, I often say: the body doesn’t make mistakes, it just wants to be heard and communicate a message. An injury, even when accidental, is still a form of information.
Not in a blaming way. Not you did something wrong. But rather: something happened faster than the system could adapt to.
On the bike, adaptation is everything: micro-adjustments, constant recalibration. When that loop is interrupted, the body takes the hit. And then begins the quiet work of repair and healing.
Recovery is about re-establishing self care and trust.
After a fall, our body asks to slow down.
There is frustration in this. But also, if you allow it, there is depth.
Healing forces us into presence.
You can open yourself to notice:
how you breathe when something hurts
how you compensate without realizing
how fear shapes your movement
And in that awareness, something can shift and you can start practicing the art of feeling. Feeling your body and all the information it wants to share.
The acute Phase: the first 5-7 days after a traumatic injury
The first week after an injury is about integration, protection and self-care.
This is the inflammatory phase, your body’s immediate and intelligent response to trauma. It often gets a bad reputation, but inflammation is the beginning of healing.
Right after an injury (from a few hours up to 5–7 days), your body sends blood, cells, and chemical signals to the area to:
clean up damaged tissue
protect the injured structure
start the repair process
This is why you see:
swelling
heat
redness
pain
reduced function
What to do ?
1. Protect
We want to avoid aggravating the tissue, but not fall into total immobility.
Modify activity (but not complete rest)
Use support if needed (tape, brace, sling)
Respect pain as a guide (your body telling you: "You should not do this movement now")
Eat healthy food ( avoid inflammatory foods and alcool)
Have a good sleep hygiene ( sleep is a big part of healing)
2. Manage the inflammation
The goal is to reduce excessive inflammation
Gentle movement (pain-free range)
Elevation when possible ( to help reduce swelling)
Compression if appropriate
Breathing to downregulate the nervous system
3. Maintain connection with the body
Even when injured, the body needs input.
Small, controlled movements
Isometric contractions (muscle activation without movement)
Awareness of posture and compensation patterns
4. Reassure the nervous system
Education: understanding what’s happening reduces fear, make sure you ask your physiotherapist/doctor all about what is happening in your body
Gradual exposure to movement
Creating a sense of safety again
Healing times depends on the tissue
Every tissue heals at a different pace. This matters as expectations often shape recovery.
Muscle: ~2–6 weeks
Ligaments: ~6–12+ weeks (depending on severity)
Tendons: ~8–16+ weeks (slower, more sensitive to load)
Bone: ~6–12 weeks
These are general timelines and healing is not linear, it looks more like a roller coaster.
Give yourself time, patience, love and be open to feel what your body wants to tell you.
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