Riding a bicycle can be a real pain in the leg.
Cyclists sometime acquire a type of knee pain known as IT band syndrome. This painful condition is caused by a stretching of the iliotibial tissue. This thick, fibrous tissue that runs form the hip to the knee becomes stretched, due to the constant up and down motion of the legs while cycling. When stretched, the tissues begin to rub against the bony portions of the knees or hip, causing serious pain.
Beginning cyclists commonly complain of IT band syndrome pain. These rookie riders can cycle for hours without giving due respect to the needs of their feet and knees. Other causes of knee pain are poor sitting position, cleat alignment, hard riding or a faulty saddle. It can even be a result of simple body anatomy. The only way to reduce this pain is to ride more slowly. This allows the body more time to adapt to the physical stress of cycling. Minimizing hard riding and stretching before and after riding can also help lessen the effects.
Making changes to your bicycle might also help to reduce cyclists’ knee pain. Adjusting the seat higher or lower can be beneficial in taking stress off of the knees. Cyclists’ knee pain can occur when the seat is too high, or too low. If the seat is high, the pain will be felt behind the knee; too low, and pain develops in the patella. The only way to find the right seat height is to visit your cycle shop for a professional height adjustment. If you use cleats in cycling, they may need some adjustment as well. Cleats should not float too much internally, nor should they float externally. The ideal cleat position is neutral. The shoe position can be checked at your bike shop, and adjusted using the “fit kit” method.
Chondromalacia is another common cycling-related injury. The constant pressure that’s applied to the cartilage behind the patella causes this condition.
Try strengthening the quadriceps muscles along the front of the thigh to relieve your discomfort. Some doctors recommend simple exercises, like sitting on a chair and stretching the leg, to strengthen the quadriceps. Avoid sideward movement while pedaling to help ease your pain.
If cyclists’ knee pain strikes you, apply ice packs or rest your knee. You’ll also need to reduce your riding time until the knee pain subsides, or risk further damage. Try to avoid cycling across bumpy surfaces or riding at high speeds while your knee is on the mend. Try stretching and icing before and after the ride to help keep your muscles loose. It’s also important to keep your legs warm during cold weather riding.
Cyclists’ knee pain can indicate more serious conditions. If your pain persists or becomes worse, see a doctor or visit a sports clinic for a complete analysis.
Benedict Neel is a regular columnist for several popular web sites, on recreation and outdoor recreation topics.
July 10 2008 | cycling | No Comments »
If you’re looking for a truck or SUV to explore the countryside, you’re thinking two wheels too many. To get really close to nature, have a blast and keep in shape, grab a mountain bike and head for the hills.
Today’s popular “mountain bike” style was developed, as the name suggests, from bicycles that were designed for cruising up and down mountains. Obviously, racing down a mountainside can be a serious adrenaline rush, but it can also be quite dangerous. If you’re actually considering taking on a mountain pass, you must invest in a bike designed to accomplish such a task. Using the right equipment and some common sense, mountain biking can be a fun sport for the entire family.
Ride in Style
There are three basic styles of mountain biking: cross-country, freestyle, and downhill. Although the styles vary in many ways, each demands a great deal of skill. Choosing your personal riding style will determine the type of mountain bike you should buy. In other words, don’t buy a heavy downhill bike if you plan on busting moves with your buddies. A lighter freestyle model is better suited for trick riding.
Practice Makes Perfect
To be a great mountain biker you need stamina and endurance. Conquering nature’s courses also requires ambition and, sometimes, courage. Like all sports, mountain biking also involves time and practice. A lot of practice. Just because you’ve been riding your bike, you may not be ready for scaling rocky hills and maneuvering through winding trails. You’ll have to suffer a few bumps and bruises before you’re ready to ride with the big kids.
Location, Location, Location
Think of mountain biking as riding an unpaved surface. Your bike is ready to take you virtually anywhere you want to be, and many North American parks offer designated biking locations. Before hitting the trails in a park or conservatory, check for rules and regulations. There may even be trail maps available for you to bring along on your trek. Ask about local mountain biking clubs and group trail rides and competitions. You can easily find this information by asking at a local bike shop, checking the papers or searching online. Beginner to advanced groups are available, so be sure you’re joining a club that matches your skill level.
Buying Your Bike
Once you’ve narrowed down your mountain biking style to cross-country, freestyle or downhill, you can use personal preference in choosing your bike. There is a huge variety of mountain bike makes and models on the market today. Shop around and compare styles, shapes and price.
Consider the quality of the bike and the reliability of the manufacturer, and don’t be fooled into thinking that the most expensive models must be the best bikes. Use the Internet as an effecting comparison tool while shopping for a bike, as many website compare the quality, features and prices for you.
When you find a bike you like, ask for a test drive. A great mountain biker needs to feel as one with his or her own bike. Check for a comfortable seat and position, and be sure that the brakes and gears are suited to you.
A mountain bike can be a big investment, so ask around and do your homework before you buy.
Keep it Safe
Mountain biking on unpaved roads and through unexplored territories can be very dangerous. You literally do not know what’s lying around the corner. Always wear a helmet, wherever you ride. Elbow and kneepads and riding gloves are also good choices to help keep you safe and comfortable, and goggles should be worn if you’re riding in the woods or following a group. Finally, keep a few band-aids in your pack — just in case.
Cruising around the county or riding cross-country is more fun on a mountain bike. It’s a great sport for seeing the sights and staying in shape. Buy a bike, wear a helmet, get out there and have fun!
Essayist Colette Thyman provides material for numerous Internet sites, on family recreation and golf products themes.
July 05 2008 | Mountain Bikes | No Comments »