The link below is for the Barefoot Running Program from Jason Lunden, DPT, SCS’ Running Injury Prevention Seminar presented at the Bozeman Library, June 2011.
If you have any further questions, please call Jason at 406-556-0562.
jason at excelptmt dot com
A Medical Bicycle Fit at Excel Physical Therapy, is aimed at injury treatment and prevention for cyclists of all abilities, from recreational to racer. If you have neck, back, or knee pain, saddle sores, or hand and/or foot numbness, your bicycle probably doesn’t fit you properly. Correct cycling position is key to decreasing pain and preventing injuries as well as improving performance.
A bike fit performed by a physical therapist includes a biomechanical evaluation to determine if your cycling posture and pedaling mechanics need improvement. You’ll receive a comprehensive muscle, joint and bicycle evaluation to improve your cycling mechanics and reduce your risk of cycling-related injuries. The cycle fit will include both static and dynamic assessment to: correctly position the saddle, specific recommendations on stem length and angle, and a particular emphasis on the pedal-cleat interface among other adjustments. The goal is to allow you to ride farther, faster and without pain.
We also work with cyclists interested in improving cycle-specific strength, flexibility, and performance.
Medical Bicycle Fit Evaluation and Consultation
• Examination and treatment of acute and chronic injuries that include spine-related pain, knee pain, iliotibial band friction syndrome, heel-cord inflammation and hand and/or foot numbness or tingling
• Cycling-specific muscle imbalance evaluation, including flexibility and strength-testing.
• Bicycle Fit assessment: a biomechanical assessment is performed of your posture on your bike, including the fit of your seat, handlebar and stem, as well as the interface of your shoe, crank and pedals. We combine that with your ergonomic and aerodynamic body positioning on the bike. Based on our assessment, we will “fit” your bike to you for a more anatomically balanced and strength-oriented ride.
• Video analysis: a frame-by-frame analysis of head and torso positioning; trunk stability; upper body placement; hip and knee alignment and pedal cadence to detect problems in cycling form
• Cycling-specific exercises to enhance strength, flexibility and muscle balance, in order to minimize re-injury or injury.
Bike Fit FAQ’s:
Why should I get a bike fit? A bike that is not fitted properly can cause pain, discomfort, and decreased performance while riding. By getting a bike fit from a specially trained physical therapist, you’ll ensure that you get a bike that fits you and also learn techniques to help improve your riding. A bike fit is beneficial to cyclists of all levels, whether you are an cat 2 racer or a novice rider, a bike fit will improve your overall experience cycling.
What are the benefits of a bike fit?
A physical therapy bike fit will help you learn to find a balanced place on the bike, which will reduce the amount of wasted energy and extra muscular movements. We teach pedal mechanics that will result in a smooth, circular movement that reduces strain on your muscles and joints and helps you to ride more comfortably and efficiently.
What should I bring to my bike fit?
In order to get a proper evaluation and fit you should bring your bike, cleats, and cycling attire. If you keep a training log bring it to your fit too, as it will help the physical therapist determine if training errors are contributing to your injury. Also if your bike has a carbon frame and/or components please bring your torque wrench to ensure proper adjustments are made to your bike.
What does a bike fit cost?
A bike fit is charged by the hour, and most fits take two hours. Your physical therapist my also recommend additional treatment sessions to properly rehabilitate your injury. A medical cycle fit is typically covered by insurance, as part of rehabilitation from your injury. For performance enhancement, a bike fit is a fee for service charge.
Contact: Excel Physical Therapy, Jason Lunden, DPT, Sports Clinical Specialist
jason (at) excelptmt (dot) com
Exercise helps low back pain….but which ones should you do?!
Exercise has repeatedly been shown to improve low back pain. Not all exercises are created equal however. With the popularity of Pilates and a myriad of other exercise programs sprouting up across America it is all the more confusing to figure out which exercises to focus on specifically to target low back pain.
So which muscles deserve more attention than the rest? The research continually points to one muscle in particular: Lumbar Multifidus. This small muscle (about the size of your tricep) attaches directly to the back of your spine and serves a vital role in controlling movement in the vertebrae of your low back. Researchers are finding that in people with back pain the multifidus muscle specifically undergoes atrophy (shrinking) and becomes dysfunctional 1. Furthermore, the multifidus muscle does not spontaneously recover, meaning that if you do not directly retrain this muscle it will not return to normal function!
In 2001 patients with first episode low back pain were randomly separated into two groups: exercises targeted specifically at rehabilitating the multifidus muscle or general exercises. One year after starting treatment the recurrence rate of low back pain (meaning the back pain had returned at least once) was 30% in the multifidus specific group versus 84% in the general exercise group2!!! So it looks like the multifidus is the big winner in the treatment of low back pain. Now for the exercises that best target the multifidus……Back Extension and Bridging.
Here are the pictures: (Remember: Contact your health care professional if any pain or discomfort occurs during performance of these exercises)
Back Extension: Start in position A with feet firmly against wall, raise chest up to assume position B, hold for 5 seconds and return to starting point. Perform 2 sets to the point of fatigue
B. Back Extension 2
Bridge: Start lying flat on your back with knees comfortably bent and feet flat on floor. Utilizing your gluteal, hamstring, and back muscles to bring your pelivis off the floor as show below. Hold 10 seconds, repeat 10x.
1. Hides,J.,Jull,G.,Richardson,C.(2001) Long-term effects of specific stabilizing exercises for first-episode low back pain. Spine, 26(11_, E243-E248
2. Hides, J., Richardson, C., Jull, G. (1996) Multifidus recovery is not automatic following resolution of acute first episode of low back pain. Spine, 21(23), 2763-2769.
by Jeff Moore, DPT, MTC
jeff (at) excelptmt (dot) com
Hurting from your recent run or favorite sports activity? Jason Lunden, DPT, Sports Clinical Specialist, will be performing injury screens at the Bozeman Running Company on Monday, June 20th from 6-7pm. Bozeman Running Company is located at 448 E Main St # 1A in Downtown Bozeman – free and open to the public.
"I am training for a triathlon which involves lots and lots of hours on a time trial bike. I went to Jason to get my bike fit dialed in. He not only helped me get more aero but helped make it more comfortable. Secondly, he helped me with alignment with me feet and knees. The muscular pain I was having last year from doing the long rides in my back and glutes has not re-appeared this year. Thanks Jason. I am feeling faster and fitter because of the Professional Bike Fitting." -Bozeman PatientView more testimonials from Excel PT clients »