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Adjusting Your Bike to Become "Bike Fit" Without the Pain

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How can you be sure that you are sitting correctly on your bicycle

There are quite a few measurements that should be taken to avoid any "bike-fit" injuries. Some posture tips for a comfortable bike ride have to do with handle bar placement and seat height.

If the seat height on your bike is too high it will cause your posture to slouch forward, which could cause low back or neck pain. The grip on your handlebars should be relaxed and hand placement should be changed during your ride to avoid muscle fatigue in one position.proper fitting to ride a bike

If you are having pain while riding your bike it could be as simple as adjusting the seat height, handle bars, or even by correcting your posture. Some common reports of pain during or after bike riding include knee pain, neck and back pain, hand or foot numbness, and excessive muscle tightness.

One of the most common complaints of pain after or during a bike ride is anterior (front) knee pain. If the seat height is too low the front of the knee is bearing most of the weight, which cause pain. As you peddle the knee should not be going over your toe. The muscles on the front of your leg (quadriceps) can tend to overpower the muscles on the back of your leg (hamstrings) when seat height and peddle placement are incorrect.

Neck and low back pain can also be caused from improper seat height and handlebar placement. Be sure that the handlebars are close to you to avoid reaching. A seat that has too much downward tilt can cause spine discomfort because the rider is using their arms to stay on the seat without even knowing it. Also, hand numbness can come from improper handlebar and brake placement.

Just like any other type of exercise, stretching should be a part of your bike riding routine. Stretching is very important so muscle imbalance does not occur. The muscles on the front and back of the legs are working the most when riding, therefore they need to be stretched. The band on the side of the leg (iliotibial band) can become tight as well, especially if the seat height is too high because the leg as to stretch so much when the leg in pushing the peddle straight.

To avoid pain or "bike-fit" related injuries have a professional correctly adjust your bike. A warm-up including stretching should always be done to avoid muscle strains. Watch your posture as you ride and try to relax the upper body as much as possible. If you have discomfort while riding in any of the areas mentioned above make a few adjustments so you can enjoy your ride!

 

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