INJURY PREVENTION CYCLING

from the back of the saddle to the handle bars. Full arm length and torso length also need to be considered. It is important that the back and neck resume a relaxed position. If the posture is too short it will place more strain on the lower back, the pelvis will tilt backwards cramping the lower part of the spine. This will in turn force the head and neck forwards into an unnatural position (6).

Cleat position The ball of the foot should be directly positioned over the pedal (1).

MEASURING SYSTEMS Many different measuring systems have been formulated to provide the correct bike set-up for individual cyclists. Measuring systems such as ‘fitkit (6), and more recently ‘cyclefit’ (4) have devised an anthropometric measuring system and corresponding computer programme that calculates the optimal cycling posture. These systems are not easily accessible and currently cyclefit is based in London.

USEFUL CONTACTS: n British Cycling Federation: www.cobr.co.uk/e-cobr_information/t_ and_r_section/sections/intro_mtb/ setting_your_bike_up.shtml n British Cycling website: www.britishcycling.org.uk/ n Bioracer (website looking at bike set-up): www.bioracer.com n Cyclefit (shop based in London who assess bike set-up): www.cyclefit.co.uk n Bikefit (shop assessing bike set-up): www.bikefitkit.com

References 1. Balthazaar B. The effect of shoe/pedal interface position on overuse knee injuries during cycling. Australasian Journal of Podiatric Medicine 2000;34(4):118-124 2. Gregor R, Wheeler J. Biomechanical Factors Associated with Shoe/Pedal Interfaces: Implications for Injury. Journal of Sports Medicine 1994;17(2):117-131 3. Holmes J, Pruitt A, Whalen N. Lower Extremity Overuse in Bicycling. Clinics in Sports Medicine 1994;13(1):187-203 4. Mestagh K. Personal perspective: In search of an optimum cycling posture. Applied Ergonomics 1998;29(5):325-334 5. Krivickas L. Anatomical factors associated with over use injuries sports injuries. Sports Medicine 1997;24:132-146 6. Mellion M. Common Cycling Injuries: Management and Prevention. Sports Medicine 1991;11(1):52-70

www.sportEX.net tilt adjust

Figure 3: Cyclist has adopted an over-flexed position. Note the curved spine and forward head posture

Figure 1: Heel of foot on pedal

Figure 2: Correct saddle position

Figure 5: Cleat position

Figure 4: Cleat

position – the ball of foot on pedal

THE AUTHOR TH

Fran Moore is a Chartered physiotherapist who graduated from the University of the West of England (UWE) in 1999. She has been working in the field of musculo-skeletal outpatients and sports injuries for the last five years and is currently in the

the

process of completing a sports physiotherapy MSc dissertation at the University of Wales College of Health. She has a clinical interest in sports injuries and is undertaking a research project investigating hip muscle strength and function in cyclists with knee pain. She currently works for Courtyard Clinic and Bupa Wellness treating sports people of all levels, as well as pitchside rugby physio for UWE.

10 POINT STEP BY STEP GUIDE TO AVOID INJURY

1. Avoid over-flexing the spine - try not to be too bunched up on the bike. Either get a longer stem or readjust the seat post so that it is positioned slightly further back. Being over-flexed can cause neck, thoracic (mid back) and lower back problems. 2. Try to avoid over-reaching, as this can also create low back pain or hip pain. 3. Make sure your saddle is the correct height. Having a saddle too high or too low can cause knee pain, ITB (iliotibial band) problems and hamstring injuries. 4. Make sure that when your foot is at the bottom of the revolution you can get your foot flat on the cleat. Having an excessively plantarflexed (pointed) foot can cause calf related injuries (5). 5. Keep your saddle in a neutral position. Having your saddle tilted can not only create injuries but can cause problems in the more delicate areas of the anatomy (5). Make sure your saddle has adequate padding! 6. Cleats need to be positioned correctly. Those with more floatation can be beneficial particularly if you are prone to knee pain (1). 7. Look for rocking of the pelvis on the bike whilst you are riding. This is an indication that the saddle may be too high (5). 8. Make sure that your foot is positioned centrally on the cleat, as cyclists often adopt a pigeon toed riding position (riding with your foot rotated inwards). This can pre-dispose to injury, especially knee pain (1). 9. Check to make sure you are not adopting a toe out position, as this can cause as many problems as a toe in riding position (1). 10. Finally make sure you are comfortable on the bike, the repetitive nature of cycling means that you will be prone to injury if the bike does not fit you correctly. Be aware that adjustments may be required to ‘fine tune’ the bicycle to the rider. Make sure that adjustments are made gradually changing one thing at a time (6).

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