Easy Rider:
Pain-Free Bike Riding
By Michele Stanten
from Prevention on www.Women.com
Breezing around on a bike can make you feel like a kid again. But a stiff back or sore
joints can snap you back to reality within minutes — or really hammer you the next
day. To keep bike riding pain-free, follow these tips to prevent ...
- An achy back:
- Adjust the seat and handlebars so that your back's not too stretched out. Your elbows
should be slightly bent and your back at no less than a 50-degree angle to the road.
Another tip: Alternate rounding and arching your back every 10 to 15 minutes. Muscles
fatigue quickly and become sore when they have to maintain the same position for a long
time.
- Knee pain:
- A seat that's too high or too low can stress your knees. To get the right height, adjust
the seat so there is a slight bend at the knee even when your foot is at its lowest point.
Stick to low gears so you spin easily instead of straining in a higher gear, and keep your
knees pointing straight ahead as you pedal.
- A sore bottom:
- A large, cushy seat may not be the answer. Too-soft foam may allow you to sink into the
hard frame. A seat that's too wide can cause your legs to rub, resulting in chafing. Try
seats specially designed for men or women; they offer extra padding where you need it most. Or
try a gel seat cover. Another tip: Invest in a good pair of bike shorts. They come with a
built-in cushion that pads and protects your bottom. There are also new baggy styles
available, as well as underwear versions to wear with regular shorts. (These are all
designed to replace regular underpants.)
Note: I personally recommend a new
style of seat - one that is being manufactured by Serfas
- I bought The Eliminator - it is anatomically designed to eliminate
pressure on the perineum area - the area between the "sit bones"
which protects some nerves and arteries. The seat virtually eliminates
numbness and other discomforts typically associated with a long bike
ride. I HIGHLY recommend them!
-
- A stiff neck:
- When your upper body is too extended, it can cause neck strain. Unless you're a
hard-core rider, you can try switching to handlebars that allow you to sit more upright,
such as mountain-bike style or the old-fashioned, antler-shaped type. If you really want
the aerodynamics of a road bike, make sure you move your neck around frequently, so it's
not in one position for too long.
- Tingling hands:
- Gripping the handlebars too tightly for too long can lead to pain, numbness or tingling.
Change hand positions often, and keep your elbows unlocked.
- Quick tip:
- If you're riding for several hours, the best way to avoid all-over aches and pains is to
take frequent breaks. When you stop, walk around and do some stretches.
-
- Michele Stanten is the Fitness Editor at Prevention magazine in Emmaus, PA.
She specializes in the areas of exercise, weight loss, fitness, and sports medicine. She
is also a certified group fitness instructor and lifestyle counselor in the areas of
weight control and stress management. In her free time, she enjoys running, hiking,
mountain biking, backpacking and traveling.
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