Bike Fit: Power to the Pedal!
It’s that time of year again: May 31 to June 6, 2010 is Bike to Work Week. As an avid cyclist, I am a firm believer that bike commuting is about more than simply getting from A to B without burning fossil fuels. When pedaling to work, each morning presents a new adventure—from battling the elements, to choosing which route to take, to saluting fellow cyclists along the way. If done via pedal power, your mundane morning journey can also provide serious health benefits.
In spite of the fitness advantages of regular cycling, extended periods in the saddle can sometimes lead to aches and pains. In a one hour ride the average cyclist completes over 3000 pedal revolutions. If your bike doesn’t fit you properly, riding your bike can be a pain in the knee, back, neck, shoulders, hands, etc.
Here are a few pointers to help you become one with your cromoly, aluminium, or carbon fibre steed.
1. Adjust your seat height so that your knees are slightly bent (approximately 15 to 30 degrees) with your cranks at the 6 o’clock position and the ball of your foot over the pedal spindle. If your seat is too low it will create stress on your knees, if it’s too high it will increase the stress on your low back.
2. Adjust your stem height so your trunk is bent forward approximately 45 degrres and your elbows are bent slightly. This will allow you to distribute your weight through both your hands and your sit bones.
3. Make sure your saddle is level. If the nose of your saddle is pointed down, you will slide down putting too much weight on your hands. If the seat is tilted back, you will put too much weight on your sit bones and may experience numbness and discomfort in your—‘er—saddle region.
4. If you use clipless pedals, make sure your cleats are properly aligned. Misaligned cleats can cause rotational and side-to-side stress on your feet, ankles, knees, hips, and back.
5. Wear cycling gloves with extra padding in the heel of the palm. Your ulnar nerve passes through the heel of your palm on the pinky side. Extended weight bearing on this side of your hand can cause numbness into your ring and pinky finger.
If your two-wheeled adventures are causing you grief, the Physiotherapists at Rehab in Motion can help get you back in the saddle again. Rehab in Motion Willow Point Clinic 250-923-3773 Quinsam Clinic 250-286-9670
Rehab In Motion Physiotherapists: Jason Kowalchuk, Dean Clark, Tanya Kessling, Darcy Lawley, Dave Petcher
