How To Avoid Pain When Riding a Bike

It’s all fun and games pedaling around town until your knees start to hurt. Or the lower back. Or a bunch of parts that you didn’t even know could hurt.

Although riding a bike is a low impact activity; This does not mean that it is a biomechanical activity, composed of repetitive movements, where poor posture or the use of inadequate equipment can turn small problems into great pain. Do you know how to avoid the most common annoyances of urban cycling?

1. Neck discomfort

Common among those who ride bicycles where they ride more leaning forward. An overly inclined posture can strain the shoulders, upper back, and neck.

Possible causes

You are forcing your neck to mirror or look around you. It may also be that the distance between the handlebars and the seat is inadequate.

How to avoid them

  • Check the distance between the seat and the handlebars. To know if your seat is at the correct distance , sit in the saddle with your foot on the pedal in the middle position and your hands on the handlebars: your ball joint should be aligned with the central axis of the pedal.
  • You can use mirrors to have a wider field of vision effortlessly.

2. Discomfort in the lower back

Common among those of us who have a few springs on (and a few extra pounds).

Possible causes

You are maintaining an improper posture that puts too much stress on your back.

How to avoid them

  • Adjust the seat height . The saddle should be high enough so that your leg is semi-flexed – not fully extended. The seat should be at the height of your hip “bone”. Contrary to what many people think, your sole of the foot should not touch the ground; it is enough that the last third of your foot manages to support itself.
  • The distance between the seat and the handlebars is inadequate. Review what was said in the previous point.
  • Exercise your abs. If you ride a bike with too steep geometry, the extra pounds may be putting too much pressure on your lower back. Toning your abdomen can reduce this discomfort.
  • Get into a stretching routine. Emphasize movements that gently and gradually stretch your back, such as reaching up and out to the sides. Turning your hips helps release pressure.

3. Discomfort in the buttocks

These complaints include the buttocks and the perianal area.

Possible causes

The seat of your bicycle is not suitable for your body.

How to avoid them

  • Change your seat. Choosing the right seat or saddle is an issue that often goes unnoticed. It is important that the characteristics of your seat adjust to those of your body and the use you give your bicycle.

4. Hand and wrist discomfort

It can feel like pain, but also tingling or numbness.

Possible causes

A bad position can cause you to put too much weight on your arms, “strangling” the nerves that run through the wrist.

How to avoid them

  • The angle or position of the seat is not suitable. Review what was said in the first two points.
  • Hold the handlebars correctly. Extend your arms as if you were going to greet someone with a handshake. Now turn your wrists so that your palms are facing the floor. That is the correct posture! Adjust the height and angle of the handlebars if necessary.
  • Change the handlebars. There are several designs that, depending on the type of bicycle you have, you can use.

5. Knee discomfort

One of the most common among beginners and users of public bikes.

Possible causes

The height of the chair prevents your leg from pedaling naturally. It could also be because you are pedaling on the wrong foot or going over your limit.

How to avoid them

  • Check the position of your seat. Review points one and two.
  • Pedal with the forefoot. Have you noticed that on your feet, between the start of the toes and the arch, there is a slightly more bulky part? That is the famous “forefoot.” And it is the only part of your plant that you should pedal.
  • Especially when pedaling in the cold , do stretching exercises. Bend your legs and twist your joints gently.
  • Pedal according to your physical condition. Know your rhythm and follow it. Many times, the speed of cars deconcentrates us and without realizing it we accelerate for no reason.

Now you know what are the most common annoyances among urban cyclists. Remember that if you experience severe pain, the best option will always be to visit an orthopedist. The bike may not be the culprit!

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