Does Your Bike Fit You?

Biking is good for your health, as long as your bike fits you correctly. Using a properly fitted bike is a great way to stay in shape. However if the bike doesn't fit, you can develop knee pain, hamstring strains, crotch pain and numbness, shoulder and neck pain, or numbness or pain in your hands and wrists. This applies whether you're a recreational rider or a veteran of 100-mile events.

No one wants cycling to be harmful. Often the solution is as simple as adjusting the seat or handlebars. Some physical therapists have training in proper fit - looking at angles, widths, and heights of various bike parts in relation to the size and shape of the rider. Sometimes making a change of even a quarter of an inch can change the whole feel of cycling. Some bicycle shops are also carefully fitting bikes to individuals.

Another important concept is cadence, the rate and rhythm with which you pedal. Which gear you choose determines how hard you have to push the pedals. Too much pedal resistance can put abnormal stress on joints and can strain certain muscles. Keeping your cadence at least as fast as 70 revolutions per minute (RPM) will minimize stress. For distance riders, 90-100 RPM minimizes peripheral forces and peripheral muscle fatigue, and decreases joint compression and muscle loading. Thinking of pedaling in a complete circle, rather than merely "mashing" down on each pedal in turn, uses the hamstring muscles as well as the quadriceps muscles, and is more efficient.

There are a number of stretches and exercises which are helpful for cyclists. Two of these are described in the sidebar. The first helps stretch the upper back and shoulders. Tightness in the upper back and shoulders can cause neck problems. The other is a strengthening exercise for hip abduction. Surprisingly, bicyclists often have weak hip abductor muscles.

In October, Timberhill Physical Therapy will be doing free bicycle adjustments in honor of National Physical Therapy Month. Call 752-0083 for details of the time and date. A well adjusted bike leads to many hours of good aerobic exercise and is a key to good health.

Kathy Moen is a physical therapist and a certified athletic trainer. She works at Timberhill Physical Therapy in Corvallis.