Everywhere I go in Melbourne; I see people on bicycles with courier bags on their backs. By all accounts, UberEats and other similar bike delivery companies are an excellent way to earn some extra cash on the side, but they're also an easy way to injure yourself!
Cyclists' posture is bad enough at the best of times, once you factor in the courier bag, and freezing temperature we've had lately, and the long hours, it's a recipe for disaster!
Delivery riders are, by definition, professional cyclists, so they need to start acting like it. That means doing a proper warm-up at the beginning of every shift, and a cool-down at the end of each shift.
Step 1: Off-Bike Warm-Up
Start your warm-up in the warm environment of your living room, with 20 lunges to activate your quadriceps, and 20 squats to warm-up your glutes.
Finish with some light jogging on the spot until your legs feel warm.
Step 2: On-Bike Warm-Up
Start with a slow, gentle ride for 5-10min, focusing on posture. Find a hill and do 2-5 uphill sprints until your whole body is warm and you're ready to ride the rest of your shift.
Step 3: Cool-Down
After your last delivery, make sure to spend 5-10min slowly and gently cycling home to give your muscles time to relax before you jump into bed.
For more information on common cyclist injuries, email me directly via the contact page. For specific information on an injury you have, or for treatment, contact one of my clinics directly. You can find that information here.
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Dr Mitch Clark