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Friday, June 03, 2011 1:50 PM
The void left by the exit of April showers is, at least in theory, filled by May flowers. This early spring month also serves, perhaps to not quite as much fanfare, as National Bike Safety Month. While May has now transitioned to June, warm months are always a great time to talk biking safety. From coast to coast, an estimated 80 million cyclists take to the streets (or trails) every year – bringing ample opportunity for injury.
Cycling continues to be a popular sport for both recreation and competition. Many runners and other endurance athletes use cycling as a form of cross-training and recovery from hard training sessions. Too much of a good thing, however, can cause injury just like with any other sport.
Overuse injuries, although relatively rare compared with running athletes, do occur in cyclists. Many experts believe that errors in riding position and ill-fitting equipment are the biggest contributors to the development of overuse injuries.
Common biking injuries include knee, neck and back pain, wrist/forearm pain or numbness, and knee pain commonly resulting from overuse.
A key component to preventing cycling injuries is to make sure your bike “fits” your body. For individuals with access, high quality bike shops or endurance training centers can evaluate the fit of the bike to the individual, including seat positioning and individual riding style. These bike-fitting evaluations can also be used to improve body position which in turn may improve overall performance.
Following a few simple guidelines can also help ready your bike for those summer excursions. When "fitting" yourself to your bike, make sure you have a:
1) Level bike seat – if tilted too far upward or downward, extra pressure on limbs can lead to stress and overuse injuries
2) Proper seat height – your knee should be completely extended when the pedal is at its lowest point
3) Proper handlebar position –tip of the seat to the center of the handlebars should match the distance between your elbow and tip of the middle finger, as overreaching can cause neck, shoulder, back and hand pain
As always, you should receive medical attention if you suffer an injury that comes with bleeding, severe pain, loss of sensation or an increased weakness.
Post written with contributions from Brian Sennett, MD