II. Technique: Bicycle Fitting
- Frame Size: Clearance from frame to crotch
- Sports or touring Bicycles: 1 to 2 inches
- Mountain Bicycles: 3 to 6 inches
- Saddle
- Height
- Extended Leg (pedal 6 o'clock): knee flexed 25 deg
- Inseam with bike shoes from floor to crotch x1.09
- Other measures
- No side to side rocking when pedaling
- Lower in mountain bikes for stability
- Fore to aft position
- Place pedals at 3 and 9 o'clock
- Front of Patella in line with front of crank arm
- Tilt Angle
- Option 1: Level with carpenter's level
- Option 2: Front end of seat slightly elevated
- Height
- Arms
- Handlebar height
- Normal height rider: 1-2 inches below saddle top
- Tall rider: up to 4 inches below saddle height
- Reach to handlebars
- Place elbow at tip of saddle
- Extended fingers should reach transverse handlebar
- Handlebar should be directly over bike front axle
- Hold handle bar hoods while sitting on saddle
- Glance down without flexing neck
- Confirm that handlebars are over front axle
- Width of handlebars
- Handlebar height
-
Foot position on pedal
- Foot neutral with toes pointing forwards
- Ball of foot sits over pedal axis
III. Prevention: Bicycle Protective Equipment
- See Bicycle Helmet
- Cycling gloves
- Prevent nerve compression
- Prevent hand injuries and provide warmth
- Padded riding shorts
- Reduce saddle irritation
- Increase rider visibility to motor vehicles
- Specialized cycling shoes with toe clip or sole cleat
- Polycarbonate Eye Protection
IV. Causes: Common Acute Bicycle Injuries
- Head injuries (22 to 47% of bike injuries)
- Accounts for 60% of Bicycle related deaths
- Eye injuries
-
Road Rash
- Superficial abrasions or Lacerations
- Traumatic Tattooing
V. Causes: Common Overuse Bicycle Injuries
-
Neck Pain recommendations
- Shorten handlebar reach
- Angle saddle 10 to 15 degrees (front higher)
- Change arm and hand positions on handlebars
- Keep elbows flexed slightly
- Back pain recommendations
- Stomach Muscle Strengthening program
- Jordaan recommends Pilates or Core body training
- See reference below
- Arm pain recommendations
- Shoulder Pain suggests handlebars too close
- Biceps and triceps pain suggests handlebars too far
- See handlebar set-up above for prevention
-
Compression Neuropathy of the Hands
- Ulnar Neuropathy (Ulnar Tunnel)
- Affects deep palmar branch
- Median Neuropathy (Carpal Tunnel)
- Less common than Ulnar Tunnel in Bicycling
- General Recommendations
- Frequent hand position changes
- Increase handlebar padding
- Wear padded gloves
- Ulnar Neuropathy (Ulnar Tunnel)
-
Compression Neuropathy in the groin
- Nerve compression with penis and scrotal numbness
- Pudendal nerve dorsal branch
- Cavernous nerve
- Recommendations
- Stop Bicycling until symptoms resolve
- Ensure proper saddle positioning
- Optimize seat type
- Increase seat firmness
- Increase seat width
- Wide enough to support ischial tuberosities
- Wider seat effectively lifts groin off saddle
- Soft, cut-out saddle is no longer recommended
- Reference
- Jordaan (2002) Personal Correspondence
- Nerve compression with penis and scrotal numbness
- Foot Paresthesias
- Consider shoes that are less tight
- Loosen toe clips
- Saddle related problems
- Problems
- Buttock pain from ischial tuberosity pressure
- Saddle sores (chafing or open sores)
- Calluses over ischial tuberosity
- May develop into painful deep fibrous swellings
- General recommendations
- Talcum powder or Vaseline to skin irritation
- Ensure proper seat height and angle
- Wear padded bike shorts
- Firm saddle recommended
- Cushioned saddle may cause to other problems
- Problems
-
Hip Pain from Trochanteric Bursitis
- Iliotibial band Stretching
- Lower saddle height slightly
-
Knee Pain from Patellofemoral Pain Syndrome
- Adjust saddle position higher and further back
- Strengthen vastus medialis
- Stretch hamstrings
-
Foot Pain
-
Metatarsalgia
- Correct shoe position
- Use cushioned insoles
-
Plantar Fasciitis or Achilles Tendonitis
- Raise saddle
-
Metatarsalgia