Tips for Avoiding Bike Fit- Related Injuries.

Tips for Avoiding Bike Fit- Related Injuries.

April 20, 2017

Bicycle-related pain injuries are commonly associated with poor bike fit. Following these tips will help you minimize the risk of injury:

 

Postural Tips:

*Change hand position on the handlebars frequently for upper body comfort. 

*Keep controlled but relaxed grip of the handlebars.

*When pedaling, your knee should be slightly bent at the bottom of the pedal stroke.  Avoid rocking your hips while pedaling. 

 

Common Bicycling Pains:

Anterior (Front) Knee Pain:

*Possible causes are having a saddle that is too low, pedaling at a low cadence, using your quadriceps muscles too much in pedaling, misaligned bicycle cleat for those who use clip less pedals, and muscle imbalance in your legs (strong quadriceps and weak hamstrings)

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.

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. 

Hamstring Tendinitis:

*Possible causes are inflexible hamstrings, high saddle, misaligned bicycle cleat for those who use clip less pedals, and poor hamstring strength. 

Hand Numbness or Pain:

*Possible causes are short-reach handlebars, poorly placed brake levers, and downward tilt of the saddle. 

Foot Numbness or Pain:

*Possible causes are using quadriceps muscles too much pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clip less pedals. 

Ilio-Tibial Band Tendinitis:

*Possible causes are too-high saddle, leg length difference, and misaligned bicycle cleat for those who use clip less pedals. 

 

If you are having any aches and pains from biking or just in general, feel free to give us a call at (630) 761-0900 or stop into the clinic to talk to with our physical therapist. 

 

www.moveforwardpt.com and the American Physical Therapy Association

 

 

 

 

 

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