Cycle Safe!
This past Sunday, teams of professional cyclists pedaled their way through the last stage of the 2009 Tour de France and Alberto Contador was declared the winner. The race--approximately 3,500 kilometers over 23 days--attracted record-breaking crowds and inspired many to take a spin on their own bikes. Some of these same people likely realized cycling isn't as easy as it seems. But it shouldn't be painful--so long as you are properly fitted to your bike.
Physical therapists trained in bike fitting can help to minimize a patient's discomfort, increase efficiency and help prevent cycling injuries, according to the American Physical Therapy Association (APTA).
In their brochure, Bike Right, Bike Fit!, the APTA lists the following tips to avoid bike fit related injuries:
Posture Tips For Cyclists:
- Change hand position on the handlebars frequently.
- Keep a controlled but relaxed grip on the handlebars.
- Back strength is important, especially for road bike riders.
- Wear a rigid-soled shoe to avoid foot pain and increase your mechanical efficiency.
Safety Tips:
- Wear Your Helmet. Always wear a helmet when riding your bike. The straps should fit snug enough to prevent the helmet from slipping. It also should meet certain safety criteria. Look for "Snell Certified" or "Meets ANSI Z904 Standard."
- Be Visible. Wear bright clothing when riding, and use a white light on the front of your bike and a red reflector or light in the rear. Add reflective material on your clothing and bicycle when riding at night. A flag fastened to the back of your bike may be useful to increase visibility.
- Obey the Law. Ride with traffic flow, and obey all traffic controls such as stop signs, traffic signals, and one-way streets. Rules of right-of-way for motor vehicles also apply to bikes. Ride in a predictable manner and avoid quick, irregular changes of position or momentum. Ride on bicycle paths whenever possible.
- Parked Cars. Watch for cars pulling into traffic or entering the street from driveways as well as for doors opening on parked cars. Don't weave between parked cars!
Source: The American Physical Therapy Association