HOW TO AVOID COMMON INJURIES WHILE RIDING YOUR BIKE
Pain at the front of the knee often comes from a saddle that is too low which increases the pressure on the patella (knee cap). Pain behind the knee is most commonly created when a saddle is too high, stretching the hamstring attachments. Lateral and medial pain presents at the side of the knee and can arise by incorrect cleat (foot clips) set up causing the knee to track incorrectly.
Lower back pain may occur if your position is very aggressive with a long stem/top tube and low handlebars. Neck pain can appear if the bars are too low and the rider has to overextend his neck in order to look to the front. Pain to your wrists can emerge if your reach is too long and the handlebars are too low. Ideally, 60 per cent of your body weight should be positioned at the rear of the bike, and 40 per cent at the front. If too much goes through the handlebars, then your arms and wrists will take all the loads. Tingling to the fingers can originate from pressure to the ulnar most commonly and then median or radial nerve and this can be prevented by wearing cycling gloves so that the padded areas prevent the friction and compression on the nerves.
So how to get it right?
Setting your saddle height is pretty much the foundation of the bike fitting. The distance between the bottom bracket and your seat plays a great role in comfort and overall performance. So, sit on the bike, drop the pedal to its lowest point-your knee should be completely straight with no drops to your hip and the heel on the pedal. Next, you need to check the fore and aft-it should be on a straight line but can differ from person to person, the rule is that you should not slide forward or backward when you ride your bike.
For more information ask our #purephysiotherapy specialists about bike fitting or any other changes you need to do according to your injury or pain.