proper bike fit can prevent pain and injury | Physiotherapy in Squamish Massage Therapy IMS Acupuncture

Nov 01 2011

Bike Fit 101: trying to figure out why you might be experiencing pain with riding??

by Maggie Phillips-Scarlett in Maggie's Posts, Peak Performance

BIKE FIT 101

There is nothing more exhilarating than purchasing a NEW BIKE~ except maybe USING it!!! Unfortunately, when bike manufacturers make a “small”, “medium”, or “large” frame, they don’t take into account all of your personal fitting requirements that make you YOU. SO, the next crucial step after making the purchase but BEFORE riding the bike for that first long epic ride is to ensure that your bike fits you properly!! Bike position is paramount in both your comfort and efficiency. We recommend speaking to your knowledgeable bike dealer (Corsa, Tantalus, AND Rebublic are ALL great!)…. Or take a look at this website www.bikefitting.com for those DIY-ers!

Just be aware that sometimes, even after taking the time to having a custom fit~ or at least researching /experimenting with your fit, you may start to feel some physical discomfort or pain. LISTEN TO THIS. Pain is your body’s way of telling you something is not right and could lead to an injury…we’ve put this little chart together which addresses the more common cycling complaints and then offers solutions to try. If the pain/problem still persists after experimenting, it might be time to come in and see your physio!

SYMPTOM:	CAUSES:	SOLUTIONS:
Front knee pain	Saddle too lowHill climbing Sudden increases in mileage Pushing big gears Wrong crank length	Increase cadenceCheck saddle ht Check crank length Strengthen glutes
Pain over outside of hip or knee (ITband)	Inappropriate cleat adjustmentSaddle too high	Rotate cleats to toe outWiden stance Lower saddle Arch support ITband stretches/foam roller
Wrist pain/numbness in hands	No glovesWorn out grip Wrists to extended Too much pressure through hands	New gloves, gripsChange hand & wrist position regularly Increase rise of stem Forearm stretches
Pain in the back of knee or inside of knee	Saddle too highFixed gear bikes Flat feet Too wide a stance Too much float of pedals	Check saddle htReduce float Move cleats out Arch support Hamstring strengthening
Low back pain	Riding with back roundedTight hamstrings Weak core	Raise handlebarsShorten reach Ride in neutral spine Regular standing/extension Core strengthening Low back & ham stretches Change tilt of pelvis often
Neck pain or top of shoulders	Excessive reachSustained neck extension	Get a shorter stemRaise stem Check if frame size is correct Neck flexion stretch Upper back stretch