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Bike Fit Tips for Healthy Cycling

Bicycle-related pain and injuries are commonly associated with poor bike fit. If you have pain related specifically to cycling, you might have a bike fit problem.

Bike Fit Basics

  • Keep a controlled but relaxed grip of the handlebars.
  • Change your hand position on the handlebars frequently for upper body comfort.
  • When pedaling, your knee should be slightly bent at the bottom of the pedal stroke.
  • Avoid rocking your hips while pedaling.

Problems and Possible Solutions

Problem: Anterior (Front) Knee Pain
Possible causes are having a saddle that is too low, pedaling at a low cadence (speed), using your quadriceps muscles too much in pedaling, misaligned bicycle cleat for those who use clipless pedals, and muscle imbalance in your legs (strong quadriceps and weak hamstrings).

Problem: Neck Pain
Possible causes include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. A saddle with excessive downward tilt can be a source of neck pain.

Problem: Lower Back Pain
Possible causes include inflexible hamstrings, low cadence, using your quadriceps muscles too much in pedaling, poor back strength, and too-long or too-low handlebars.

Problem: Hamstring Tendinitis
Possible causes are inflexible hamstrings, high saddle, misaligned bicycle cleat for those who use clipless pedals, and poor hamstring strength.

Problem: Hand Numbness or Pain
Possible causes are short-reach handlebars, poorly placed brake levers, and a downward tilt of the saddle.

Problem: Foot Numbness or Pain
Possible causes are using quadriceps muscles too much in pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clipless pedals.

Problem: Iliotibial Band Syndrome (ITBS)
Possible causes are too-high saddle, leg length difference, and misaligned bicycle cleat for those who use clipless pedals.

Article at MoveForwardPT.com

Categories: Wellness
Tagged In: bike, bike fitting, foot pain, hamstring, lower back pain, neck pain
Posted on March 1, 2017

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    Bike Fit Tips for Healthy Cycling

    Bicycle-related pain and injuries are commonly associated with poor bike fit. If you have pain related specifically to cycling, you might have a bike fit problem.

    Bike Fit Basics

    • Keep a controlled but relaxed grip of the handlebars.
    • Change your hand position on the handlebars frequently for upper body comfort.
    • When pedaling, your knee should be slightly bent at the bottom of the pedal stroke.
    • Avoid rocking your hips while pedaling.

    Problems and Possible Solutions

    Problem: Anterior (Front) Knee Pain
    Possible causes are having a saddle that is too low, pedaling at a low cadence (speed), using your quadriceps muscles too much in pedaling, misaligned bicycle cleat for those who use clipless pedals, and muscle imbalance in your legs (strong quadriceps and weak hamstrings).

    Problem: Neck Pain
    Possible causes include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. A saddle with excessive downward tilt can be a source of neck pain.

    Problem: Lower Back Pain
    Possible causes include inflexible hamstrings, low cadence, using your quadriceps muscles too much in pedaling, poor back strength, and too-long or too-low handlebars.

    Problem: Hamstring Tendinitis
    Possible causes are inflexible hamstrings, high saddle, misaligned bicycle cleat for those who use clipless pedals, and poor hamstring strength.

    Problem: Hand Numbness or Pain
    Possible causes are short-reach handlebars, poorly placed brake levers, and a downward tilt of the saddle.

    Problem: Foot Numbness or Pain
    Possible causes are using quadriceps muscles too much in pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clipless pedals.

    Problem: Iliotibial Band Syndrome (ITBS)
    Possible causes are too-high saddle, leg length difference, and misaligned bicycle cleat for those who use clipless pedals.

    Article at MoveForwardPT.com

    Categories: Wellness
    Tagged In: bike, bike fitting, foot pain, hamstring, lower back pain, neck pain
    Posted on March 1, 2017

    Upcoming Events & Classes

      See More Events

      Physical Therapist Tips

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