Overuse injuries

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Could you benefit from a bike fit evaluation?

By Jason Lunden, DPT, SCS
jason@excelptmt.com

Bike Adjustments

Fortunately there are many adjustments that can be made to your bike that can allow you to ride with less or no pain if you do develop an overuse injury. Typically these adjustments start down at the cleat /pedal level, then move to the saddle, and then, ultimately, reach the stem and handlebar. In most cases, the cleat should be centered under the ball of your foot. Your saddle height should be adjusted so that there is a 25-35? knee bend at the bottom of your pedal stroke.  Handlebar height is much more variable between cyclists. In general, you want the handlebars to be high enough so that your lower back is comfortable, but not so high as to create too much of an upright position that compromises performance.  Finally, the stem length should allow your shoulder angle to remain at 90?, or less, when your hands are on the bars.

Could you benefit from a bike fit evaluation?

By Jason Lunden, DPT, SCS
jason@excelptmt.com

Overuse Injuries

Cycling is a great endurance sport, which is relatively easy on your joints.  Overuse injuries are less prevalent in cycling than in running, but they can and do occur, particularly in the hands/wrists, spine, hip, knee, and lower leg. Overuse injuries occur when there is repetitive motion and/or stress over a period of time.  In cycling, for example the knee flexes and extends >5,000 times during a 1 hour ride.  So, if your bike isn’t at the optimal set-up, your knee could undergo asymmetrical stresses.  These asymmetrical stresses can lead to irritation of the tissues of the knee leading to pain, and if not treated properly, ultimately lead to lasting disability (i.e. the inability to bike without pain).

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