Cold-Weather Injuries | Hamstring Injuries | Swimmer's Shoulder | Cycling & Cycling-Related Injuries

Cycling & Cycling-Related Injuries:
Low Back and Neck Pain in Cycling | Knee Pain in Cycling | Proper Bike Fit | Riding Tips

Riding Tips

1. To prevent knee pain, keep your cadence high–about 80-100 RPM.
2. Change gears when appropriate–lower for uphill to maintain proper cadence.
3. As a beginner, you may find that you'll want your handlebars higher; but as you grow accustomed to riding, you will be able to tolerate a lower handlebar position.
4. To avoid neck, shoulder, wrist, and hand pain and numbness, use padded gloves, change your hand positions often, and keep your elbows unlocked and loose. One helpful accessory for a mountain bike is vertical extensions at the end of the handlebars, which give you another option for hand placement.
5. Stretch before, during, and after riding: another topic itself.
6. If increasing your mileage to complete, for example, a century ride, do so gradually over a period of several months.
7. Educate yourself about proper nutrition and especially be sure to drink enough water and sports drinks when riding for more than two hours. For more information go to Sports Nutrition.

If your symptoms have not resolved in several days, be sure to call us to schedule an appointment.