McGovern Physical Therapy Associates - The Personal Care Professionals

PRESS RELEASE :

MCGOVERN PHYSICAL THERAPY ASSOCIATES OFFER TIPS FOR PROPER BIKE FIT DURING NATIONAL PHYSICAL THERAPY MONTH

Poor Fit Can Contribute to Pain and Injury Risk
 
October 2, 2006 - For the estimated 85 million weekend bicycle enthusiasts and competitive riders in the United States, the risk of a bicycle-related injury may increase with an ill-fitting bicycle, says the American Physical Therapy Association (APTA). The most common bike fit errors include saddle heights that are either too high or too low, handlebar reach that is either too long or too short, and misalignments of the pedal and shoe.

The clinicians at McGovern Physical Therapy Associates recommend that cyclists do the following to ensure that they have proper bike fit:

Saddle: Be sure that the saddle is level. If you are sliding too far forward from a forward-tilting saddle, too much weight is being placed on your hands, arms and lower back. If the seat is tilted backwards, you may place undue strain on your lower back and possibly experience saddle-related pain. A physical therapist can measure proper saddle height by measuring knee angle at the most extended position of the knee in common pedaling.

The saddle also should be a comfortable distance from the handlebars. If it is too close, extra weight will be placed on the mid-back and arms; too far away and extra strain may be placed on the lower back and neck.

Handlebars: Handlebar position will affect hand, shoulder neck, and back comfort. The higher the handlebars, the more weight will be placed on the saddle. Generally, taller riders should have lower handlebars in relation to the height of the saddle. According to the APTA, "Proper handlebar position allows for shoulders to roughly make a 90 degree angle between the humerus and trunk." Trunk angle for the road bike cyclist is 25-35 degrees and for comfort/recreational riding is 35-90 degrees. Riders should re-examine their bicycle fit after bad falls or crashes, due to possible re-orientation of handlebars, brake hoods, cleats or the saddle.

Knee to Pedal: A physical therapist also can measure the angle of the knee to the pedal. The closer the angle is to 35 degrees, the better function the cyclist will have and with less stress on the knee. For the road cyclist, the angle should be 30-35 degrees. The recreational cyclist should have a 35-45 degree angle.

Foot to Pedal: The ball of the foot should be positioned over the pedal spindle for the best leverage, comfort, and efficiency. A stiff-soled shoe is best for comfort and performance.

Pedaling is a skilled activity that requires aerobic conditioning. Riders should make it their goal to work toward pedaling at 80-90 revolutions per minute (advanced at 90-105 rpm). Pedaling at this rate will lessen your chance of injury.

Maintain Physical Condition: Good flexibility of the hamstrings, quadriceps, and gluteal muscles is crucial because these muscles generate the majority of the pedaling force and must ideally move through the pedal-stroke in 80-90 revolutions per minute. Proper stretching, balance, and flexibility exercises help with coordination of cycling-related skills such as breaking and cornering. Changes in riders' strength and flexibility affect the ability to attain certain positions on the bicycle and also may require them to re-examine their bike fit.

Bicycle accessories on the market, such as softer handlebar tape, shock absorbers for the seat post and front fork, cut-out saddles, and wider tires, help to bring comfort to the sport. “Cycling should be about enjoyment, not pain,” says Nate Reed, DPT, Malden staff physical therapist. “Proper bicycle fit will minimize discomfort and possible overuse injury, maximize economy, and ensure safe bicycle operation. Proper bicycle fit will make your ride a lot more pleasurable.”

McGovern Physical Therapy Associates is a multi-specialty provider of outpatient physical therapy care located in Revere, Malden and Beverly, MA. Voted “Best PT Practice 2004” by ADVANCE for Directors in Rehabilitation magazine, their clinicians offer personalized manual therapy and exercise expertise, including a variety of customized treatment options. Combining innovation, experience and excellence, their staff of clinicians, as well as dedicated office personnel, work as a team to provide caring, convenient and professional service for total patient recovery.