Cycling Tips

Article by John Miller

brisbane cyclist

Professional Bike Fit Service

For information regarding our professional Bike Fit Physiotherapist for YOU and YOUR BIKE, please click this link: Bike Fit Brisbane

Cycling Tips

For all the fun and enjoyment of a good ride on your bike, cycling pain is a potential problem. While cycling is known for of cycling its fractures from nasty high speed falls, it is repetitive cycling injuries that cause most cyclists pain unnecessarily. 

As a cyclist myself, I am personally aware of knee pain, back pain, hip pain, sciatica and neck pain from a poor bike setup and too many kilometres in the wrong position.

In this article, I hope to keep your cycling fun by discovering how to prevent common injuries impacting on your ride. Whether you are interested in road cycling, triathlons, mountain biking, velodrome cycling or just the commute to work, the cycling injury prevention principles are similar, but do vary depending on the the performance you want out of yourself and your bike.

Cycling - Power Phases

knee pain cycling

As you can see from the infographic above, cycling incorporates all of your major leg muscle groups at different phases. This can be wonderful for strengthening but overuse or compensation for a weak zone may cause an imbalance leading to cycling pain. 

A cycling physiotherapist will be able to identify if you have any lack of motion, strength deficits and help you address these possible sources of injury.

Common Sources of Cycling Pain

  • AC Joint Injury
  • Achilles Tendonitis / Tendinitis
  • Adductor Tendinopathy
  • Avascular Necrosis of the Femoral Head
  • Back Muscle Pain
  • Bulging Disc
  • Bursitis Knee
  • Calf Muscle Tear
  • Carpal Tunnel Syndrome
  • Chondromalacia Patella
  • Compartment Syndrome
  • Cramps
  • Degenerative Disc Disease
  • Dislocated Shoulder
  • Facet Joint Pain
  • Femoroacetabular Impingement (FAI)
  • Gluteal Tendinopathy
  • Golfers Elbow
  • Greater Trochanteric Pain Syndrome
  • Groin Strain
  • Hamstring Strain
  • High Ankle Sprain
  • Hip Arthritis (Osteoarthritis)
  • Hip Labral Tear
  • ITB Syndrome
  • Knee Arthritis
  • Knee Ligament Injuries
  • Meniscus Tear
  • Metatarsalgia
  • Morton's Neuroma
  • Muscle Strain (Muscle Pain)
  • Neck Arm Pain
  • Neck Headache
  • Overuse Injuries
  • Patella Tendonitis (Tendinopathy)
  • Patellofemoral Pain Syndrome
  • Peroneal Tendonitis
  • Pes Planus - Flat Feet
  • Pinched Nerve
  • Piriformis Syndrome
  • Plica Syndrome
  • Poor Hip Core
  • Rotator Cuff Syndrome
  • Sacroiliac Joint Pain
  • Sciatica
  • Shoulder Impingement
  • Sinding Larsen Johansson Syndrome
  • Tarsal Tunnel Syndrome
  • Thigh Strain
  • Thumb Sprain
  • Trochanteric Bursitis
  • Whiplash
  • Call PhysioWorks Book Online

    Bike Setup - How to Setup Your Bike

    While we are happy to provide you with general bike setup guidelines, we have observed that these guidelines will help some cyclists but not all.

    We highly recommend a professional bike fit if you are suffering pain or discomfort while cycling of would seriously like to optimise your cycling efficiency.

    More information: Bike Fit Brisbane

    General Bike Set Up Guidelines

    Riding Position Set Up

    bike fit

    A comfortable and efficient riding position is vital. It is important that your bike is properly set-up and adjusted. If your bike is adjusted to suit your particular body size and shape you will then feel more relaxed and will be able to ride longer distances with less effort. The notes below are the most common settings that work.

    Foot Position

    • The ball of your foot should be centred over the pedal axle.
    • Small feet and high cadence pedlars place the ball of your foot slightly behind centre.
    • If you have clip-less pedals you can make this adjustment by clipping your shoes into the pedal and adjusting the cleat fixing bolts.

    Saddle Position

    Set the saddle height the following way: 

    • Sit on the saddle with the crank arm perpendicular to the ground and heel (shoes on) on the top of the pedal.
    • Your leg should be in the straight “locked” position.
    • Allow for oversized shoe heels or extra thick soles.
    • Your saddle top surface should be parallel with the road surface.

    Saddle Front/Back Adjustment

    • Sit on your bike in your normal riding position with the cranks in the 3 and 9 o’clock position.
    • Your saddle is correctly positioned when your tibial tuberosity (the bump at the top of the shin bone) is 1cm behind the pedal axle.
    • You may need a plumb line and a helper to make this adjustment and you may have to readjust saddle height if you move the saddle significantly.

    Stem and Handlebars

    • Correct stem height can be somewhere between level with the saddle height or as much as 6 cm below. The preferred range is 2.5 to 4.5 lower.
    • Check to ensure that your knee just clears your elbow when seated on your bike with the cranks in the 3/9 o’clock position.
    • To ensure good chest expansion and breathing your handlebars should be as wide as your shoulders.
    • On a mountain or hybrid bike some riders may prefer a more upright riding position with a higher stem position.
    • Extra wide flat-type mountain bike handlebars may give more stable control on unsealed roads but you may find them uncomfortable on long rides over sealed roads.
    • Bar extensions and narrower handlebars will give you a greater variety of comfortable hand positions and also place your upper body in a slightly lower position to reduce your overall resistance to the wind.

    Reach

    • If the handlebars are too far away you will be very uncomfortable.
    • Sit on your bike in your normal riding position and your arms should be at 90 degrees to your torso.

    Adjusting to Your New Position

    It takes time to settle in to the new position and you may still have to do some fine tuning. Overall you should feel much better when you ride and less strained when you arrive back home.

    What if None of this Works?

    If you can’t get comfortable after making these adjustments and riding for a while then it is possible that your bike is not the right size for you. Considering visiting a physiotherapist with a special interest in bike setup or a cycling store professional.

    Call PhysioWorks Book Online

    Common Treatments for Cycling Pain

  • Early Injury Treatment
  • Avoid the HARM Factors
  • Soft Tissue Injury? What are the Healing Phases?
  • What to do after a Muscle Strain or Ligament Sprain?
  • Acupuncture and Dry Needling
  • Sub-Acute Soft Tissue Injury Treatment
  • Core Exercises
  • Closed Kinetic Chain Exercises
  • Biomechanical Analysis
  • Balance Enhancement Exercises
  • Proprioception & Balance Exercises
  • Medications?
  • Real Time Ultrasound Physiotherapy
  • Soft Tissue Massage
  • Walking Boot
  • Ankle Strapping
  • Bike Fit
  • Brace or Support
  • Electrotherapy & Local Modalities
  • Heat Packs
  • Joint Mobilisation Techniques
  • Kinesiology Tape
  • Knee Arthroscopy
  • Neurodynamics
  • Prehabilitation
  • Strength Exercises
  • Stretching Exercises
  • Supportive Taping & Strapping
  • TENS Machine
  • Video Analysis
  • Yoga
  • Cycling Injury FAQs

  • Common Physiotherapy Treatment Techniques
  • What is Pain?
  • Physiotherapy & Exercise
  • How Does Kinesiology Tape Reduce Swelling?
  • What Causes Post-Exercise Muscular Pain?
  • The Best Core Exercises
  • Heat Packs. Why does heat feel so good?
  • How Does an Exercise Ball Help Back Pain?
  • How to Strap an Ankle
  • Rotator Cuff: What is it?
  • Sports Injury? What to do? When?
  • What are Common Adolescent / Children Leg Injuries?
  • What are Growing Pains?
  • What are the Early Warning Signs of an Injury?
  • What is a TENS Machine?
  • What is Chronic Pain?
  • What is Nerve Pain?
  • What is Sports Physiotherapy?
  • What is the Shoulder Impingement Zone?
  • What's the Benefit of Stretching Exercises?
  • What's Your Core Stability Score?
  • When is the Best Time for a Pre-Event Massage?
  • Call PhysioWorks Book Online

    Helpful Cycling Pain Related Products

    Cycling Injuries
     

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    Last updated 08-Apr-2015 04:31 PM

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