Health & Fitness
Take a Ride
Besides being economical, riding a bike is a great form of exercise and it's fun! But pain and injuries can be associated with poor bike fit. Here are some tips that may make for pain-free pedaling.
"Life is like riding a bicycle - in order to keep your balance, you must keep moving." ~Albert Einstein
Besides being economical and saving money on gas, riding a bicycle is a great form of exercise and it's fun! However, common pain and injuries can be associated with poor bike fit. According to the American Physical Therapy Association (www.moveforwardpt.com), following these tips will help minimize risk of injury.
Postural Tips
- Change hand position on the handlebars frequently for upper body comfort.
- Keep a controlled but relaxed grip on the handlebars.
- When pedaling, your knee should be slightly bend at the bottom of the pedal stroke.
- Avoid rocking your hips while pedaling.
Common Cycling Pains
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Anterior Knee Pain. Possible causes are having a seat that is too low, pedaling at a slow speed, using your quadriceps too much during pedaling and muscle imbalance between quadriceps and hamstrings.
Neck Pain. A poorly placed handlebar might be too low, too far away or too close. Also, a seat with downward tilt can be a source of neck pain.
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Lower Back Pain. Possible causes can include tight hamstrings, too high of a seat, and poor back/core strength.
Other ailments can include: ITB (ilio-tibial band) tendinitis, hamstring tendinitis, hand or foot numbness/pain.
Always remember to wear a helmet, and follow your local bicycle laws.
Happy Pedaling!
Should you have any questions regarding cycling injuries/pain, please contact MSI Physical Therapy at (908)-245-5566 or (973)-635-2800 to speak with one of our therapists or to schedule an appointment.
