As we begin to have the kind of weather to out cycling here are some tips to consider.
A Bicycle Built For You
Without doubt, the single most common cycling injury is the overuse injury, and the most common cause is an improper bike fit. Men in particular need to take special care in fitting their bikes properly, as they can not only sustain neck, back and knee pain from overuse, but they can also risk serious injury to the groin area. Overuse injuries usually occur gradually, so the most important thing you can do for injury prevention is to get your bike properly fitted by a well-trained professional as soon as possible. Don't wait for the pain of a long ride to discover that your bike was not fitted properly. Keep in mind that as you train, you will probably need to use trial and error in making minor adjustments to achieve your optimal fit. In doing so, you may find the following guidelines helpful.
The right bike and helmet
Generally, for long distances, a touring or racing road bike is ideal. However, many people have comfortably completed long rides on mountain or hybrid bikes by switching to a thinner, smoother road-type tire. A lighter helmet may help to reduce neck pain.
Proper frame size
To size a frame, straddle the crossbar. For a properly fitted road bike, allow one to two inches between your crotch and the top frame tube. When using a mountain bike, the clearance between the crotch and top tube should be three to six inches.
Seat height
A seat that is too high may lead to pain behind the knee. If it is too low, pain may develop at the front of the knee. Several methods have been developed to determine proper seat height. For instance, while on a bike, place your heels on top of the pedals and pedal backwards. The proper saddle height is the point where the heels maintain contact with the pedals, but the hips do not rock side to side. Also, when your heels are on your pedals and the pedals are positioned at the six and twelve o'clock positions, the seat should be adjusted until the leg is nearly straight. Note that a mountain bike used off-road should have the seat lowered slightly.
Saddle tilt
Your seat should be level. A seat tipped forward may cause neck, shoulder and hand pain or numbness. A seat tipped up can cause unique problems for men: saddle sores, numbness of the groin region and even erectile dysfunction. Consult your chiropractor if these problems develop. They usually resolve on their own, but an exam and treatment may be indicated.
Handlebar position
A line drawn straight down from the nose should fall one inch behind the handlebar stem. Your back angle should be less than 45 degrees, with no sharp bends. Beyond that, look for just the right balance: while an overly upright position places more stress on the low back and hamstrings, elevating the handlebars may reduce neck and shoulder tension as well as hand numbness. Also try to avoid a cramped forward position -- it may inhibit normal breathing and cause increased neck stress. Keep in mind that your upper body position is the least exact part of the bike fit, and may require the most experimentation on your part to get it right.
Foot position
The widest part of your foot should be directly over the pedal axle. Cleats should be adjusted so that the angle of the foot on the pedal is neutral. The best way to get an accurate measurement of foot placement for cleats is to use a special instrument at a quality bike shop called a RAD (rotational adjustment device). If you're using a floating cleat system and are experiencing knee pain, restrict the rotation to five degrees.
If these preventive measures fail, consult a chiropractor. He or she can determine the exact nature of your problem, and explain various treatment options which may include: spinal manipulation to correct abnormal biomechanics; rehabilitative exercises to stretch tight muscles and strengthen weak ones; nutritional therapy; electrical muscle stimulation; ultrasound therapy and massage to decrease inflammation and speed tissue repair; and acupuncture for pain control and to reduce numbness and tingling.
Dr. Richard Ezgur is a chiropractic physician in Chicago.
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