Looking for ways to stay active while social distancing?!?! Time to dust off that old bike in the corner of the garage and hit the trails! But before you sprint off on your two-wheeler, make sure your bike fits you correctly! A proper bike fit is essential for reducing injury and improving your cycling performance.
A few quick tips:
- Change hand position on the handlebars frequently while riding and keep a relaxed grip
- Hand placement on the handlebars should be wider than your shoulder width
- Knee should be slightly bent when at the bottom of the pedal stroke
- Bike seat should be level and at a comfortable distance from the handlebars
- Recreational riders need a trunk angle between 40-80 degrees and a shoulder angle between 80-90 degrees
- Road bikers need a trunk angle between 30-40 degrees and a shoulder angle between 90-100 degrees
- Place the ball of your foot over the pedal and wear a stiff-soled shoe
- And… BE SAFE! Wear bright, reflective clothing and don’t forget your helmet!
Common pain complaints with biking activities include: anterior knee pain, neck pain, lower back pain, hamstring discomfort, and hand/foot numbness. It is important to maintain good quadricep, hamstring and gluteal flexibility and strength, along with a proper bike fit, to decrease risk of discomfort with biking. Contact a physical therapist at Progressive Rehabilitation Associates if you are experiencing pain or need help getting a proper bike fit! We are ready to get you back on the bike path!