Improve Your Health By Cycling
If you have neck, back, or knee pain, saddle sores
, or hand or foot numbness, your bicycle probably does not fit you properly. Good bike fit can also improve your pedaling efficiency, aerodynamics, and actually make you faster.
Your bike seat should be level to support your full body weight and allow you to move around on the seat when necessary. Too much upward tilt can result in pressure points, and too much downward tilt can make you slide forward while riding.
Sliding forward can cause you to put extra pressure on your arms, hands and legs, which can lead to injury. To adjust the seat height, wear your biking shoes and riding shorts and place your heels on the pedals.
As you pedal backwards, your knees should fully extend in the down position. If your hips rock side to side the seat is too high.
When you move your foot into the proper pedaling position, you should have a slight bend in your legs. With your feet on the pedals so the crank arms are parallel with the ground, the proper position will put your forward knee directly over the pedal axle.
If the handlebars are too high, too low, too close, or too far away, you may have neck, shoulder, back, and hand discomfort. A proper reach allows you to comfortably use all the positions on the handlebars and to comfortably bend your elbows while riding.
There are other, more advanced adjustments you can make, such as changing the handlebar width or height. Because your body is asymmetric, an ideal bike fit is often a matter of trial and error.
The slightest imbalance can lead to pain. Leg discomfort is usually associated with a seat position that is too high, too low, or too far forward or backward.
Improper bike shoe or cleat position can also cause knee pain. A seat that is too high will cause discomfort in the back of the knee, and will also cause your hips to rock side to side, which may cause discomfort.
A seat that is too low or too far forward, on the other hand, may cause pain in the front of the knee. Improper foot position or cleat alignment on the pedal can cause discomfort on the inside or outside of your knees.
Individual anatomy may also result in leg pain. Cyclists with slight differences in leg length may have knee pain because the seat height is only adjusted for one side.
Shoe inserts or orthotics can help correct this problem. Another cause of knee pain is using too high of a gear.
If you have knee discomfort, try to use a gear that allows you to pedal quickly. Your speed should be anywhere from 70 to 100 strokes per minute.
Neck pain is another common cycling complaint, and is usually the result of riding a bike that is too long or having handlebars that are too low. Tight hamstring and hip flexor muscles can also cause neck pain by forcing your spine to round or arch, and your neck to hyperextend.
Foot discomfort or numbness is often the result of wearing soft-soled shoes. Special shoes designed for cycling have stiff soles that distribute pressure evenly over the pedal.
This also helps you pedal more efficiently. Foot pain can also be caused by using too high of a gear, which results in more pressure where the foot meets the pedal.
Hand discomfort or numbness can be prevented by wearing padded cycling gloves that provide cushioning. You should ride with your elbows slightly bent, not straight or locked.
Bent elbows will act as shock absorbers and help absorb the bumps in the road. Changing hand positions on the handlebars can also reduce pressure and pain.
There are dozens of bike saddles designed for every rider and riding style. You should try several to find one that fits you well.
Your cycling clothing can also cause saddle sores. Cyclists typically wear shorts and no underwear to eliminate sources of chafing and pressure points.
Cycling shorts have to inseam so there is no chaffing on the inner thigh. They also have padded liners that provide more comfort than street clothes.
by: Jack Landry
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