{"id":1012,"date":"2012-07-11T00:00:00","date_gmt":"2012-07-11T00:00:00","guid":{"rendered":"https:\/\/ati.local\/?p=1012"},"modified":"2024-12-17T17:32:54","modified_gmt":"2024-12-17T17:32:54","slug":"keep-biking-injuries-at-bay-with-these-safety-tips","status":"publish","type":"post","link":"https:\/\/www.atipt.com\/keep-biking-injuries-at-bay-with-these-safety-tips\/","title":{"rendered":"Keep Biking Injuries at Bay With These Safety Tips"},"content":{"rendered":"<p>Does fall weather mean cycling season to you? It does to us! Whether you\u2019re a champion cyclist, a triathlete, or just a recreational biker, it\u2019s important to know how to prevent injuries to ensure that you get the most out of your fall training.<\/p>\n<p>And in honor of the Bike MS: Bike to the Bay event that ATI is sponsoring on Sept. 22 &amp; 23, we\u2019re bringing you what you need to know about keeping injuries at bay!<\/p>\n<p>Kevin Calvey, the clinic director at our Middletown, DE clinic, offered us these tips:<\/p>\n<ul>\n<li>Change position on bicycle every ten minutes.\n<ul>\n<li>Move slightly on the saddle, move the hands to either a new position, or just unclench and move the hand to a slightly different place on the grip.<\/li>\n<\/ul>\n<\/li>\n<li>Proper seat height is very important, but you should err on the short side.\n<ul>\n<li>An easy rule of thumb is if you can rest both feet on the ground at the same time while still sitting on the saddle, the seat is too low. This is the most common problem in amateur\/weekend warrior cycling.<\/li>\n<li>A seat that is too low can increase frontal knee pain by increasing the pressure the kneecap puts on the thigh bone.<\/li>\n<li>A seat that is too high can lead to a painful tendinitis at the outside of the knee.<\/li>\n<li>Seat tilt can also cause painful overuse injuries to nerves in that region.\n<ul>\n<li>A bike saddle should be level to the ground when measured with a bubble level. \u00a0 Cyclists commonly tilt the saddle nose down a tad which not only causes big problems for the hands and shoulders, but also for the knee.<\/li>\n<li>A saddle tilted up will cause pudendal neuralgia. (If that doesn\u2019t sound bad,\u00a0<a href=\"http:\/\/www.spuninfo.org\/index_files\/WhatIsPN.htm\">look it up<\/a>!)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Make sure you have the right size bike frame.\n<ul>\n<li>It\u2019s not uncommon to be sold or to buy a frame without knowing that it\u2019s actually the wrong size frame.<\/li>\n<li>Too large of a frame will lead to increased low back pain. \u00a0This can also lead to neck pain down the road because of how the neck must be held to ride longer distances.<\/li>\n<li>How to measure and find the right size bike frame:\n<ul>\n<li>Inquire with bicycle dealer which way the frame is measured, either Center to Top (C-T) or Center to Center (C-C)<\/li>\n<li>Greg Lemond Formula<\/li>\n<li>Inseam x 0.65 = C-C frame size in cm<\/li>\n<li>Inseam x 0.67 = C-T frame size in cm<\/li>\n<\/ul>\n<\/li>\n<li>Inseam is measured from a leveled straight edge pulled up to crotch with approximately 20 pounds of pressure to a firm surface in bare feet.<\/li>\n<li>Reach is another aspect of frame size that can cause severe wrist, hand, and neck pain. \u00a0The \u201cstem,\u201d which is the part that connects the bike front fork (steering tube) to the handlebars, is a standard length for the size frame it\u2019s on.\n<ul>\n<li>This part should be swapped out for a shorter one if you have a shorter torso or a \u201chigher rise\u201d version if you have a history of low back pain.<\/li>\n<\/ul>\n<\/li>\n<li>Remember that measurements are good starting points for the average proportioned adult, but not everyone is averagely proportioned. Your measurements may differ based on your size and proportions.<\/li>\n<\/ul>\n<\/li>\n<li>If you use clipless pedal systems, make sure the system has adequate \u201cfloat\u201d to allow for natural rotations in the lower leg bones while the knee goes through its cycle of motion.<\/li>\n<li>Maintain high cadence (rpm) regardless of grade. (i.e. change gears often.)\n<ul>\n<li>Another very common flaw in cycling is to choose higher gears and push really hard to go fast, usually keeping a cadence or pedal turning frequency of 60 RPM. \u00a0A far more appropriate and safe way is to choose a lower gear and pedal faster in the range of 90-100 RPM.<\/li>\n<li>Too low a cadence and frontal knee, low back, and foot numbness will likely occur.<\/li>\n<\/ul>\n<\/li>\n<li>Padded shorts can really make a difference. \u00a0If you\u2019re not comfortable with spandex, they sell \u201cnormal\u201d short looking versions with the bike shorts inside.\n<ul>\n<li>As long as your bike is not WAY off in terms of size and set up, this is the single best thing you could do to increase your comfort and safety on a bike.<\/li>\n<\/ul>\n<\/li>\n<li>Limit weekly mileage increases to 10%.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Does fall weather mean cycling season to you? It does to us! Whether you\u2019re a champion cyclist, a triathlete, or [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1012","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Keep biking injuries at bay with these safety tips | ATI<\/title>\n<meta name=\"description\" content=\"Does fall weather mean cycling season to you? It does to us! Whether you\u2019re a champion cyclist, a triathlete, or just a recreational biker, it\u2019s important to know how to prevent injuries to ensure that you get the most out of your fall training.And in honor of the Bike MS: Bike to the Bay event that ATI is sponsoring on Sept.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.atipt.com\/keep-biking-injuries-at-bay-with-these-safety-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keep biking injuries at bay with these safety tips | ATI\" \/>\n<meta property=\"og:description\" content=\"Does fall weather mean cycling season to you? It does to us! Whether you\u2019re a champion cyclist, a triathlete, or just a recreational biker, it\u2019s important to know how to prevent injuries to ensure that you get the most out of your fall training.And in honor of the Bike MS: Bike to the Bay event that ATI is sponsoring on Sept.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.atipt.com\/keep-biking-injuries-at-bay-with-these-safety-tips\/\" \/>\n<meta property=\"og:site_name\" content=\"ATI\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ATIPhysicalTherapy\/\" \/>\n<meta property=\"article:published_time\" content=\"2012-07-11T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-17T17:32:54+00:00\" \/>\n<meta name=\"author\" content=\"abbymccallsmith\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@atipt\" \/>\n<meta name=\"twitter:site\" content=\"@atipt\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"abbymccallsmith\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.atipt.com\\\/keep-biking-injuries-at-bay-with-these-safety-tips\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/keep-biking-injuries-at-bay-with-these-safety-tips\\\/\"},\"author\":{\"name\":\"abbymccallsmith\",\"@id\":\"https:\\\/\\\/www.atipt.com\\\/#\\\/schema\\\/person\\\/e2e6098ef9dcfe7041d906350eb43d21\"},\"headline\":\"Keep Biking Injuries at Bay With These Safety Tips\",\"datePublished\":\"2012-07-11T00:00:00+00:00\",\"dateModified\":\"2024-12-17T17:32:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/keep-biking-injuries-at-bay-with-these-safety-tips\\\/\"},\"wordCount\":713,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/#organization\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.atipt.com\\\/keep-biking-injuries-at-bay-with-these-safety-tips\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.atipt.com\\\/keep-biking-injuries-at-bay-with-these-safety-tips\\\/\",\"url\":\"https:\\\/\\\/www.atipt.com\\\/keep-biking-injuries-at-bay-with-these-safety-tips\\\/\",\"name\":\"Keep biking injuries at bay with these safety tips | ATI\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/#website\"},\"datePublished\":\"2012-07-11T00:00:00+00:00\",\"dateModified\":\"2024-12-17T17:32:54+00:00\",\"description\":\"Does fall weather mean cycling season to you? 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