I Love Bicycling

I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.

Injury Prevention

Medial Knee Pain Cycling – Causes and Solutions

by

Medial Knee Pain Cycling - Causes and SolutionsMedial knee pain cycling is pain on the inner side of the knee and can be caused by improper cleat position or individual anatomical problems such as different leg lengths or even poor technique.

Reasons For Medial Knee Pain Cycling

Pes Anserinus

The pes anserinus is an area on the front and inside of the shin bone where three tendons join the tibia. The tendons can get inflamed and sore from overuse or misuse, and pain and swelling may follow.

Treat Pes Anserinus by addressing the causes listed below coupled with icing, resting and stretching. In extreme cases treatment options can include surgery.

Medial collateral ligament (MCL)

The MCL is a ligament that goes from the inside surface of the upper shin bone and attaches to the inner surface of the bottom thigh bone and is responsible for keeping the inside of the knee joint stable.

Treat the MCL just as you would treat the Pes Anserinus.

Causes for Medial Knee Pain Cycling

Cleat positioning

Cause: Cleats that are positioned too wide can cause the foot to be externally rotated (toes point out).

Solution: Narrow foot position by moving cleat inwards.

Cleat Float

Cause: Little, to no float in the cleat.

Solution: Increase pedal float to a minimum of 6 degrees. Different cleat styles allow for more or less float in addition to the settings on the pedals themselves. First try and loosen the float on the pedals, but it may require a new set of cleats.

How do you know if it is a cleat problem?

Self assessment can be done by taking a rest for 3 days. While taking a rest, make sure to speed up the recovery process by icing and heating your knee to stimulate blood flow to the area and potentially taking anti-inflammatories. After the three days is up, get back on the bike but stay in the small ring, also wear normal running shoes, and cut your training down to 25% of what it previously was.

Over a week, build back up to 50% of previous training load. If you notice improvements or the pain is no longer as severe, then it may be your cleat position. If the pain did not improve then it is likely an overuse injury and you will need to take a longer rest. It could be 4 to 6 weeks, but it may be time to include a medical professional for a second opinion.

Leg Length Discrepancy

Cause: Excessive impact (running), muscle tightness or imbalance or perhaps just a shorter leg.

Solution: Sometimes you are able to correct the leg length discrepancy through physio, stretching and strengthening. If this is possible then this is the best approach; however, some people have one leg shorter than the other and the only fix is to purchase an orthotic or put a wedge in the cleat.

How do you know if it is leg length discrepancy?

A quick test is it to lie on floor and make a 90 degree angle with your knees while your feet are flat against the wall. If one knee sticks out more (away from the wall) then that tibia is longer. If one knee is higher up the wall (further from the ground) then the femur of the respective leg is longer. This is a quick test and is a starting point to investigate further. X-rays would be more reliable.

Poor Technique, Tightness, Muscle Imbalance, Injury

Poor technique such as riding with your knees too far apart can cause medial knee pain. Tightness, muscle imbalance or an old injury can throw alignment off and cause your knee to track poorly and instead of moving in a perfect linear circle it can move laterally as well, opening you up to potential inner knee pain.

If your knee is moving side to side while pedaling, it will likely just be a matter of time before you start to feel a twinge. Try spinning rather than mashing. Really focus on your pedaling technique, and making sure that you are stretching properly (more specifically your IT band).

Medial Knee Pain Is Not Caused By…

Medial knee pain cycling is generally not caused by saddle height or an improper fore-aft saddle position as that will affect the posterior knee (back of knee) or anterior knee (front of knee). You are looking for a lateral issue and not a linear one.

Assessment

Assessing what is the root cause of the medial knee pain can be quite difficult, but will be one of the most important tasks. Make sure to change one variable at a time. Resting and cutting your training volume down by 50% will address overtraining, then look at leg length discrepancy and cleat position independently of each other. If you change more than one variable at a time how are you going to figure out what the issue is?

Last Words of Advice

Take extra care to warm up and cool down the ligaments that are now inflamed and sore, as ligaments do not receive as much blood flow as muscles and therefore take longer to warm up. Take particular care to dress properly in the cold to protect from further injury.

Take the recovery and assessment seriously. Most cyclists will tend to want to rush the recovery process further setting them back. Don’t be that person.

Knee Rehab Program for Cyclists

Looking for a program that will help you address the muscle imbalance that is likely causing your knee pain? Dynamic Cyclist is an online training platform designed to help cyclists become stronger and faster while riding pain free for years to come. Complete your regimen with an all-inclusive program that addresses mobility, flexibility, strength and injury prevention, all for a fraction of the cost of one physiotherapy appointment. Try out their 6 Week Functional Rehab Program and experience the results for yourself. Click here to try 7 days free!

Just How Effective Are Helmets?

by

Just How Effective Are Helmets?

Just how effective are bike helmetsLast year, the Washington Area Bicyclist Association (WABA) petitioned the government to withdraw its claim that bicycle helmets reduce the risk of head injury by 85%. They prevailed, and both the Center for Disease Control (CDC) and the National Highway Traffic Safety Administration (NHTSA) removed the fact from their websites. What was the reasoning behind WABA’s actions? According to an article posted on the organization’s website, spreading bad information can be detrimental, even when the intentions are good.

A study carried out in 1989 is responsible for the information in question. A team of investigators led by Dr. Robert S. Thompson collected data pertaining to cyclists who were being seen in Seattle area hospitals after having crashed. Of the cyclists being treated for head injuries, only 7% reported wearing a helmet. This is in contrast to 24% of cyclists who didn’t suffer head injuries. From this, researchers estimated that the occurrence of head injury was reduced by 85% simply by strapping on a helmet.

The problem with this study is two-fold. First, it’s a case-control study, meaning that it relies on observing and collecting data rather than on trials and experimentation. This type of study is good for proving an effect, but is less effective for quantitating that effect. Second, the study’s findings were not reproducible, though dozens of attempts were made. Researchers found that helmets could, indeed, reduce the risk of head injury, but the amount by which the risk was reduced varied and never quite reached 85%.

There’s no doubt that wearing a bicycle helmet can save your life. Helmets protect your head by forming a cushion. They can significantly reduce the chance of skull fractures because they distribute the force of an impact. So why force a retraction of data that communicates the effectiveness of bike helmets, even if it’s not quite correct?

Helmets today are designed with comfort and performance in mind. They are aerodynamic and lightweight, with ventilation holes and a softer shell. They are also, according to some, not as safe as they once were.

This, WABA cautions, is what comes from relying on bad data. Because 85% is such a reassuring figure, riders have become complacent and have ceased to push for better helmets. Thus, the focus has shifted toward aesthetics and away from safety.

All of this is not to say that helmets are ineffective. Helmets are absolutely essential for safety. Their effectiveness, however, has been overstated, and it’s important to be aware of this. When we stop relying on misinformation, we can start looking at ways to improve safety regulations and standards, and make bicycle helmets even more effective than they already are.

just how effective are helmets
Info from Insurance Institute for Highway Safety

Can Pregnant Women Ride Bikes?

by

Can Pregnant Women Ride Bikes?Exercising while you’re pregnant is one of the best choices you can make for your health and your baby’s health. Women who exercise during their pregnancies produce healthier babies overall, and cycling during pregnancy has even been linked to increased intelligence and reasoning skills in children. It can reduce the side effects of pregnancy, and make you feel more physically comfortable, as well as more emotionally calm. It reduces the risk of various diseases for you, for the fetus, and for your child later in his or her life. It reduces the stress put on you and the baby, and does not seem to produce any negative effects as long as you limit the risk of falling. Many women who cycle choose to “play it safe” by not cycling during pregnancy, but there are countless cases that demonstrate how beneficial it really is in the long run.

Benefits: 

  • Women tend to experience less aches, swelling, and fatigue. Exercise improves circulation, posture, metabolism, and many other factors, so it leads to fewer physical side effects of the pregnancy. It also strengthens your body, which can ease the burden of the extra baby weight.
  • On the emotional side, women tend to experience less depression and anxiety. Cycling during pregnancy has also been shown to reduce insomnia and overall stress in pregnant women.
  • There is a trend towards shorter, easier labor for women who exercised regularly throughout their pregnancy, especially for those who continued their routines up until the end.
  • Exercise improves the cardiovascular health of the fetus, and this effect stays with them after they are born. Children of women who exercised during their pregnancies have stronger hearts, and less risk of heart disease and diabetes. They also develop stronger blood vessels.
  • Children whose mothers exercised during their pregnancy tend to be more lean, and have a lower obesity rate than children whose mothers did not exercise during their pregnancy. 

Things To Consider:

  • Make extra sure to stay hydrated during your cycling and exercise, because dehydration may induce premature contractions.
  • If you have a very vigorous routine, toning it down a bit is highly recommended
  • If you are not someone who has been exercising regularly already, starting during a pregnancy is safe and beneficial, but make sure you ease into it. Your body has a lot to get used to! Taking up cycling may not be a good idea as there is too high of a risk of falling, but other exercises like swimming, aerobics and walking are recommended.
  • Make sure to stay out of the heat. Getting overheated or sunstroke can be harmful to your baby. Do not over stress your body in any way.

Can Pregnant Women Ride Bikes?

Exercising and cycling during pregnancy do not cause harm to the fetus, there will obviously be some exceptions to this. Certain complications of a pregnancy can make it more risky for a woman to exercise. For example, if you are carrying more than one fetus, it may be best to reduce the intensity of your regular routine. Short races (if you keep intensity down) have been shown to be safe, but participating in a form of exercise that is very high impact or carries a higher risk for falling or crashing may not be the best idea. It’s best to run your cycling and exercise routine by your doctor so that you can make any necessary modifications to ensure the safety of you and your child.

Everything You Need to Know About Chamois Butter

by

paceline-chamois-butter-eurostyle-227g-56024Chamois butter is one of those things that seems to be fairly unique to the sport of cycling. If you ask the average person on the street what it does and why cyclists use it, you’re probably going to get little more than slightly confused glances and a shrug of the shoulders. Even avid cyclists are less prone to talk about it than they would other aspects of the sport, probably due to the delicate nature of its usage.

However, it is still something that is commonly used, particularly by professional cyclists who are trying to ensure they remain as comfortable as possible when they are on their bikes for long periods of time. Here we will take a more in-depth look at chamois butter so you can decide for yourself whether or not it’s something that you need.

What Is Chamois?

The chamois is actually a piece of padding that is commonly found in your cycling shorts that has been placed there with the purpose of offering you extra comfort during long bike rides. It is pretty much a must-have feature if you are going to be riding your bike for anything more than an hour a day.

The name stems back to the older days of cycling, where riders would place a chamois cloth in their shorts in an effort to protect their delicates. This was typically made of sheepskin leather, but today’s chamois will usually be made from foam, microfiber cloth or a gel.

What Does Chamois Butter Do?

Back in the days of sheepskin leather chamois, you would need to make sure that you used the appropriate creams or butters to properly condition it so that it would remain usable and also to tackle any bacteria that had built up on the chamois. If you didn’t, the chamois would stiffen, particularly after washing, which would defeat the purpose of having one in the first place.

However, most modern chamois are made using materials that remain soft and supportive on their own accord. Despite this, many people still swear by chamois butter as an essential product and you will find that many professional riders use it to maintain even synthetic chamois.

Essentially, chamois butter is a lube and an antibacterial butter that you rub on your special parts to keep them from getting raw and sore.

So Why Would I Need Chamois Butter?

Technically you don’t need to use chamois butter if you have a modern pair of cycling shorts. Synthetic chamois are developed to stay pliable for many washes and will generally be able to combat the bacteria that older chamois were liable of developing.

However, there is an argument to be made for using chamois butter to increase your comfort levels. After all, applying it to your chamois creates a lubricated layer that helps to reduce friction between your delicate areas and the shorts themselves. This prevents chafing and also leads to a reduction in saddle sores, so if you find that either of these is a regular problem it may be worth investing.

It all comes down to your personal comfort levels, rather than the traditional uses of chamois butter. Check the chamois in your shorts and determine whether or not it is going to remain comfortable for you. If you think there might be an issue, particularly over longer rides, then it is at least worth experimenting with. Every cyclist is different, so you may end up finding that it really works for you.

Where to Buy Chamois Butter

Chamois butter is standard in all local bike shops. Chamois butter can also be purchased online.

Is Chamois Butter For Me?

Only you will know. Try it out, if you enjoy your ride more, then chamois butter is for you!

Cycling While Pregnant: What You Need To Know

by

Should I Cycle While I Am Pregnant?

Cycling While PregnantAs people learn you are pregnant you will receive all kinds of advice, some good and lots bad. At the end of the day you have to do what is right for you, the golden rule: Listen To Your Body.

As long as you are able to stay safe, and avoid the risk of falling, then cycling can be a great exercise while pregnant.

Tips To Cycling While Pregnant

Instead of “Training” Think More “Fitness”

Your body is focused on growing a baby, it is not the time to increase training or even maintain previous training regimens; doing so will surely lead you to exhaustion and have a negative impact on the fetus. It is the time to focus on feeling happy and healthy. A general rule of thumb, bike as far as you feel like.

If you used to bike 60 miles in a day then 15 – 20 miles is reasonable. Make sure to decrease intensity along with the distance as well.

Be Careful Not To Fall

Take all the precautions you can in order to reduce the risk of falling! Mountain biking, unless on extremely flat and non-technical terrain, is not suggested especially during the first trimester as there is a higher risk of miscarriage. Road biking, commuting or riding a cruiser bike where the risk of falling is negligible is ok.

Take it slower than you are used to, unclip a second earlier than you may normally, don’t draft off anyone, stay away from the roads with the ridiculous amounts of potholes.

Listen to Your Body

Knowing when to not go for a ride or stopping early is even more important than knowing when to go for a ride. If you are exhausted or feel dizzy, or there is any other negative that is out of the norm why risk your baby for a simple ride?

Cycling Can Help With Morning Sickness

It is not a scientific fact, and each individual is different, but some women believe that cycling (or exercise in general) helps reduce morning sickness.

Bikefit While Pregnant

As your tummy grows, you will become more uncomfortable, that is just a fact; however, this is not something that needs to deter you from going for a ride. A bikefit when you are pregnant focuses on comfort first, and everything else last.

A few key areas to focus on are:

  • Handle bars – raise them to get you in a more relaxed position and to reduce cramping
  • New saddle – you may need a different saddle – think gel seats and wider platform
  • New apparel – new shorts with added padding and larger waistline is advisable along with a new jersey.

Any Pain Stop

If there is any abnormal symptoms or pain at all stop immediately.

  • Leg, chest or stomach pains
  • Light headed or dizzy
  • Have difficulty with balance
  • Any vaginal bleeding
  • Shortness of breath
  • Contractions

Benefits of Cycling While Pregnant

  • Reduces tiredness, pains, aches, swelling, depression, anxiety, stress and insomnia.
  • Makes you feel better about the changes that are happening in your body.
  • Helps maintain a healthy body weight.
  • Better prepares the body for the demands of labour.
  • More likely to have a positive effect on overall mood.

Cycling in the Different Trimesters

First Trimester

During the first trimester you are likely very tired as you expend a lot of your energy into growing placenta. Try to go for a ride in the morning when you are likely more energetic, avoid long rides and know when to skip a day if you are exhausted.

The fetus is delicately attached to the womb, any violent falls would put your baby at great risk. You don’t want to fall at any time during the pregnancy; however, the first trimester is when you are at the highest risk of miscarriage. Follow the advice listed above that much more delicately.

Second Trimester

You may have more energy in the second trimester, but make sure not to exhaust yourself by riding too much.

Third Trimester

As you grow bigger, your organs will start to get compressed. Shortness of breath will be common, but make sure it does not get extreme. You will continually become more uncomfortable on (and off) the bike. A bikefit that is focused on comfort while you are pregnant is a must.

What Doctors Say

There are benefits to cycling while pregnant including: reducing tiredness, pains, aches, swelling, depression, anxiety, stress and insomnia. Major risks to reduce to ensure the fetus becomes a happy and healthy baby is that you take every care to reduce falling as well as to hydrate properly and not overheat. Reducing major stresses on your body should be your number one priority. If you experience any major dizziness, pain, shortness of breath or bleeding stop and consult a medical physician immediately.

Best Stretches For Cycling

by

What if there was something that you could do to improve comfort on the bike, increase performance, enhance recovery, as well as help prevent injuries? Turns out there is- stretching.

That being said, just reaching down and touching your toes isn’t enough to help your muscles. You need to know what stretches to do, when to do them, as well as for how long. Incorporating a regular daily stretching routine should be done by everyone and especially if you are riding.

Best Stretches For Cycling

The biggest thing with stretching is making sure that you are doing them properly, because if you’re not you can cause injury. The focus with cycling is obviously the legs, but the core and upper body can’t be neglected either.

This stretching routine is only a base, and can and should be built upon.

Cycling Stretching Routine

Hamstrings

Best Stretches For Cycling

Start by standing with your legs straight and reaching down toward your toes. It shouldn’t be painful and don’t bounce. Hold it for twenty to sixty seconds (More on that below.) Then cross one leg in front of the other and do the same. Switch legs. This is a great stretch for the hamstrings and the back of the whole leg because of the angle that is created between your upper and lower body on the bike.

Quads

Next focus on your quads. The quads are used a lot in cycling and need to be focused on. Find a wall or something to hold on to, and stand on one leg with the other bent behind you at the knee. Grab your ankle with the hand that’s on the same side of the knee that is bent and pull gently up toward your buttocks. The trick is to keep your hips level without tilting them forward. Do this by sucking your stomach in and almost trying to push your tail bone down and forward toward the floor. Do both legs.

Calves

The calves are another big area that, depending upon your position on the bike, can receive a lot of abuse. Find a wall and place both hands on it at about face level. Now take one leg and straighten it back behind you keeping your heal on the ground or as close to it. Your other leg should be bent with your foot directly beneath your head.  Now take the leg that’s straight and slightly bend your knee keeping your heal on the ground. You should feel the stretch throughout your calf. If not bend a little farther but make sure you don’t feel any pain.

Glutes

Next, find a bed or counter that’s about as high as your quad. Place one foot on the bed, or other surface, with your knee almost at the most it can bend but not quite. You don’t want any pressure felt through the knee. Then press your chest straight forward to the inside of your knee. You should feel the stretch through the buttocks. Do the same for the other leg.

Best Stretches For CyclingLegs & Back

Now sit down on the floor with your legs straight out in front of you. Your feet should be together with no bend in your knees, or as little as possible.  Now with your toes pointed straight up, bend forward at the hips reaching for your toes with your hands. Try to keep your back straight without arching your shoulders farther forward so you can reach further. You should feel the stretch all the way down the backs of your legs as well as up into the back.

These stretches above are the basic stretches to start with for cycling. Any sport, and cycling in particular, uses many muscles throughout the body and they all should be stretched, but these are the big ones to focus on.

When should you be stretching?

You should be doing these stretches after you ride. You never want to stretch cold muscles before a ride, always warm up and make sure you are limber. If your legs are sore immediately after a ride, stretching can help to relieve them, but be extra gentle. Your muscles are already fatigued and injury can result much easier if they are overstretched.

How long should you be stretching for?

Each stretch should be held for a minimum of twenty seconds if you are pressed for time, but ideally around a minute. Less than a minute is good for recovery, more than a minute is good for lengthening muscles if they are constantly tight. Hamstrings are a big area that tend to be tight which can also result in back tightness and pain. If you have muscle tightness in your back, there’s a good chance that you have tight hamstrings. In general it’s always better to have loose, flexible muscles than tight.

These stretches listed above are just a base. They need to be added onto with additional stretching routines for cyclists.

Stretching can be a great way to help your riding and prevent, as well as overcome, injuries. The biggest thing in stretching is to do them properly so if you are unsure ask someone who knows and can teach you. Taking the time to learn once will pay huge dividends in the long run of your cycling endeavors.

How To Prevent the Most Common Cycling Injuries

by

most common cycling injuriesAs with any sort of exercise, biking comes with a certain amount of risk. However, common cycling injuries can be prevented if you take the proper precautions.

Achilles Tendonitis

This is a common injury that comes from overuse. However, this can also be caused by a poor bike fit and shoe cleats that are not properly positioned. Achilles tendinitis causes inflammation which in turn will cause you some pain in your ankle. If you think this is developing in you, go easy on your training for a few days. After any exercise make sure you apply ice to the tendon to fight any inflammation you may have.

To prevent this common cycling injury get a proper bike fit and specifically review your cleat position with the fit professional.

Patellar Tendonitis/Knee Pain

This is another injury that plagues the tendons. The tendons of your knee are easily affected by bad cycling technique such as low seats and cycling in big gears for too long. By doing so, you put a lot of pressure on the tendons in your knee that should have been placed on the stronger gluteal muscles instead.

To prevent knee pain cycling check your saddle height, your saddle fore and aft position, your cleat position and even your pedal stroke. Also ensure that you don’t increase your cycling volume more than you are able to handle too quickly and give yourself ample time to warm up.

Broken Bones

The two most common broken bones for a cyclist are the clavicle (collarbone) and the scaphoid (a thumb bone). These are the bones that absorb the most force when you brace yourself in a fall. Because you can’t really control whether or not you crash on your bike, you should at least know how to fall properly. The important thing to remember is try not to brace yourself with your face! In all seriousness, it depends on what kind of crash is happening. For instance if you are going over the handle bars, try and get your hands out in front of you to brace your fall, tuck your head in and allow yourself to roll over the shoulder that has the leading arm out.

General rules when you fall: unclip and try and get away from your bike. Try to slow down quickly but don’t try and immediately stop your momentum because that is when you brake bones.

Saddle Sores

Avid cyclists know this injury well. Saddle sores are caused by the friction between your skin and the bike seat during long bike rides. A bike seat that is too high and bike shorts that are too old with minimal protection are the most common secondary causes of saddle sores.

You can avoid saddle sores by using chamois cream while you ride, especially if you’re a cyclist that moves around a lot. If you do develop saddle sores, you’ll likely have to take a break and treat with skin creams to ease the pain.

Lower Back Pain

Lower back pain is usually caused by long bike rides or steep continuous climbs. The muscles of the lower back do extra work when you cycle for a long period of time and are subjected to more stress. Over time, this stress can cause continuous pain, strained muscles and inflammation. However, the best way to avoid this problem isn’t to stop taking long bicycle rides.

The best way to ease the back pain is to have a core strengthening exercise program for days when you aren’t cycling. Strong back muscles can take more stress and building up those muscles is essentially a cure.

Neck Pain

Neck pain can be caused by fatigue (just like lower back pain) or a poor bike fit and can be alleviated by strengthening exercises and a proper fit. Also, relax during your ride. A tight grip and tense posture will cause more pain in your neck than with a relaxed posture.

Foot Pain

Foot pain cycling can be caused by a poor fitting shoe or improper bike cleat positioning.

To cure foot pain cycling you should find a shoe that fits properly! Generally foot numbness, or hot foot is caused by a shoe that is too small. The easiest way to find out if a shoe is large enough for your foot is to take out the insole and make sure there is nearly an eighth of an inch of the insole sticking out all the way around your foot. If there is not, it is too small. The other issue is to adjust your cleats.

Numb Hands

Your hands go numb when nerves are being pinched and that is generally due to a poor position on the bike causing your hands to support too much of your weight or your hand position or wrist position is incorrect.

To alleviate this common cycling injury tilt the nose of your saddle up a degree, make sure that your wrists and hands are flush with your forearms (no bends), and buy some gloves and better handle bar tape to spread out the pressure.

Common Cycling Injuries

You may have noticed a trend here in the most common cycling injuries to prevent and that is bike fit! If your bike does not fit properly your have exponentially increased your chances of getting injured while cycling.

Common cycling injuries are sometimes easy to miss when they first pop up. This is because muscle soreness is a byproduct of exercise but not necessarily a problem. However, letting any of these injuries go will cause even more problems down the road. Make sure that you pay close attention to where you feel sore and why you may be feeling that way. Keeping a close eye on yourself may just save you a doctor’s visit and weeks on the couch nursing your runaway common cycling injuries.

Prevent Numb Hands While Cycling

by

numb hands while cycling, cycling numb hands, hand numbness cycling, numb hands when cycling, cycling hand numbness, numb fingers when cyclingThe good news: It is more than likely that you are able to solve numb hands while cycling.

Avid cyclists will know that the hobby can get a little bit tough on various areas of your body, particularly if you are not taking the correct steps to protect yourself against the issues that can be caused by longer rides.

While many people place a lot of their focus on the legs, the rider’s hands are also extremely important. After all, if cyclists hands go numb then the constant shifting can put you in less efficient positions and it can also be a hazard, adversely affecting steering and braking.

What is Causing My Hand Numbness?

There are several nerves in your hand and if they are compressed then you will start to feel that tingling sensation. The ulnar nerve runs through the bottom of your wrist and to your pinky and ring finger, where as the median nerve runs through the middle of your wrist and to your thumb, index finger, middle finger and ring finger.

It is much more common to have the ulnar nerve pinched on a road bike due to the hand position in the drops and on top of the hoods. To prevent numbness setting in you need to ensure that your wrist and hand position is in line with your forearm. If there is a bend in your wrist it will cause a pinch in the nerve and your hands will go numb. If you adjust your position and you find that you are unable to get your forearms, wrists and hands flush it may be an issue with your bike fit.

Bike Fit

Another common problem is having a poor bike fit. If your handlebars are in the wrong position or your saddle is at the wrong angle, you will find that you are putting extra pressure on your hands to maintain your posture. Specifically check the angle of your seat with a level. Generally speaking your saddle angle should be between 0% to a maximum of -3%. Any more than -3% and too much of your body weight will be held up by your hands which can cause them to go numb.

Sometimes the issue is not just the saddle but a cumulation of many factors. For instance, even small things such as the shifters being angled out to the side too much will cause your wrists to bend ultimately pinching the nerve. Perhaps you were watching the Tour De France and saw how low some of the handle bars were in relation to the saddle and you figured, “hey I could drop my bars down, be more aero and go faster,” not realizing that you just added more pressure on your hands.

There is a quick simple test that you are able to perform to determine if there is too much pressure on your hands. Grab a friend, get on a trainer and do a good warm up, after your warm up is complete start to bike at your Functional Threshold Power or at a quick pace that you would not be able to sustain for any longer than an hour. Once you have found that pace, make sure you are in the drops and have your friend standing in front of you ready to catch you while you quickly throw your hands back to your hips (envision grabbing the top of your butt cheeks).

If your bike fit is set up properly you should be able to hold that position without raising your torso, falling on your face or arching your back. In essence this little test tells you that you are at a perfect balance point and do not have too much weight on your hands. If you topple forward then it’s likely that you need adjust the saddle position backwards more to relieve some of that pressure on your hands.

Thankfully, there are plenty of additional measures that you can do to prevent hand numbness cycling.

If you would like to learn more about bike fit purchase “Bike Fit” by Phil Burt who explains hand numbness, knee pain and more.

Gloves

The most obvious solution for numb hands cycling is a decent pair of well fitting gloves with a fair amount of padding to spread out the pressure on the hands. Cycling gloves protect your hands when you are riding, thus ensuring that they don’t succumb to numbness when you are on the road, but will also offer that extra little bit of grip to ensure your hands don’t slip off the handlebars at a crucial moment.

It is important to make sure that the gloves fit your hands correctly, as a lot of discomfort can be caused by having the wrong gloves. If they feel tight in the shop they are going to get even tighter when used, especially after a couple of washes.

As well as wearing gloves make sure you change your hand position every once in a while to put pressure on different parts of the hands.

Handlebar Tape and Gels

A lot of people see handlebar tape, particularly the types used on road bikes, as more of a cosmetic issues than something that can help with your hands, but that isn’t always the case.

There are a variety of tapes and gels on the market that are designed to reduce the amount of vibration your hands feel when riding, which in turn means that your hands don’t end up going numb.

While the tape will be subject to wear and tear, most are fairly easy to buy and aren’t particularly pricey, so it can be replaced as and when needed.

Dynamic Stretching

Dynamic stretching is important before you undertake any physical exercise, and cycling is no different. While your legs will usually be your main focus, you should be sure to take a little of time to stretch the muscles in your arms as well.

Place particular focus on wrist exercises and make sure you feel nice and loose before you get on the bike. If your muscles are stiff, then you are quickly going to find you run into issues, which could lead you to overcompensate or adjust your weight so that you are placing even more pressure on your hands.

Body Limitations

Body limitations can play a part in causing that tingling feeling in your hands but make sure you exhaust all previous suggestions before exploring if your body has a weak core, you are not flexible enough in your hamstrings or have back issues.

Luckily a weak core can be fixed with exercises to strengthen your core and your tight hamstrings can be remedied with some stretching exercises.

 

Ultimately, if hand numbness is your problem there is a solution. Find which combination of the suggestions work for you. Are there any other things that can help with numb hands while cycling?

Does Cycling Cause Erectile Dysfunction?

by

does cycling cause erectile dysfunction, does cycling cause ed

Many men are wary of taking up cycling, or of cycling too much, due to a number of sources claiming that spending an extended amount of time on a bike can contribute to erectile dysfunction.

Of course, this is a condition that most men will want to avoid, particularly if they want to start a family and haven’t yet had the opportunity. However, it is important to separate the speculation from the actual science.

The Speculation

A lot of people claim that cycling can cause erectile dysfunction due to the pressure placed on the groin area.

The theory goes that too much time spent seated in a bike saddle can lead to the compression of important veins and arteries leading to the penis. This restricts the blood flow to the organ, which isn’t a problem when cycling but can be an issue in the long term as the compression is believed to have long lasting effects if maintained over sustained periods of time.

A cyclist will often place a significant portion of their bodyweight on the front end of the saddle when riding, so it is a very real and logical concern to have.

The Science

While there are a number of studies available that seem to back up this viewpoint, perhaps the most important one for men to consider is a recent British study that claims that there is absolutely no link between cycling and erectile dysfunction.

The study examined almost 5,300 males, asking them questions about how much they ride and if they had experienced any of the common symptoms of erectile dysfunction themselves.

The results demonstrated that there appears to be no direct, causal link between cycling and erectile dysfunction or infertility.

However, there is conflicting research available from Boston University that suggests that those who do engage in long distance cycling may be at increased risk. This study looked at men who cycled for less than three hours per week as compared to those who cycled more and found that there is an increased risk of artery compression in the cases of those who cycle for more than three hours, which increases the longer the man spends on the bike.

I choose to believe that cycling is not associated with ed or infertility. So far my personal findings are that cycling has increased my sex drive and there have been no signs of ED. What about you?

Either way, it is probably a good idea to take as many precautionary measures as humanly possible to avoid the risk of ed or infertility.

What Can You Do?

Bike Fit

The research from Boston University suggests that one of the key issues that men face is a poorly fitted bike, particularly when it comes to the saddle. Improper saddle height, tilt and positioning can lead to increased pressure being placed on the groin area, so it is a good idea to seek the advice of a professional before purchasing a bike to ensure your bike fits your particular body type.

Different Saddle

Furthermore, men can also consider purchasing a nose-less saddle, which will encourage them to sit more upright as they cycle in addition to removing the part of the saddle that places pressure on the groin. This also has the added advantage of redistributing the cyclist’s weight so that it is focused more on the posterior and sitting area, rather than the front of the body.

Don’t Let it Go Numb

Some cyclists report that everything goes numb “down there” and continue on as long as the ride may be. If things are numb it means there is no blood flow. If there is no blood flow, that is a bad thing! Stand up on the pedals for a few strokes and allow some blood to circulate to your manly parts and then readjust yourself as you sit back down onto the saddle. If you find that your family jewels are continually getting numb make sure to go for a bike fit because that is NOT normal.

I believe and the newest science suggests there is more harm in not cycling than there is in cycling, just make sure to make smart choices.

Does Cycling Hurt Your Knees?

by

Does Cycling Hurt Your KneesAny sort of exercise comes with physical risk regardless of whether or not the exercise itself is low impact. Cycling is no exception, even though it is considered a low impact exercise it can still hurt your knees and lead to issues if done incorrectly.

One of the key problems that many people wish to avoid cycling is knee pain, yet many people fall victim due to the repetitive motion. You have to remember that in an hour of steady cycling your knee is going in approximately 5000 revolutions, the stress may be very minimal for one revolution, but if you have muscle imbalances, or some alignment is out, by the 5000th or 10,000th stroke you may be able to feel a twinge.

How Can I Avoid Knee Problems?

A lot of people seem to think that knee pain caused by cycling spells the end for their time on the bike. Nothing could be further from the truth, in reality all you need to do is ride smart.

Too Much Too Soon

The number #1 knee pain cause – going further or harder than your ligaments, muscles or bones can handle. Being an extremist can have its downsides! Make sure to slowly build up your endurance. Your muscles and bones develop at a much faster rate than your ligaments. What will often happen is a ligament will get too tight or inflamed, especially your IT band.

So remember if you try and go too long or too hard too soon your muscles and ligaments will not be prepared for the distance or intensity and it may result in a hurt knee or worse.

Riding Long Distance

Those who ride long distances will often report lateral knee pain (outer knee pain) as the IT band continues to tighten each and every revolution.

Ideally, you should build up to long-distance cycling very slowly. Don’t expect to jump on a bike and go for miles and miles without some form of repercussion. Learn to listen to your body, know when to go hard, but more importantly, know when to take it easy.

Bike Fit

One issue that is often overlooked when people are trying to figure out why cycling is making their knees hurt is the fit of the bike itself. Riders need to pay close attention to their saddle height and angle, a saddle that is too high will cause posterior knee pain (pain behind the knee), if it is too low it will cause pain at the front of the knee. Conversely if the saddle is angled too far down then it puts undue pressure on the front of the knee as you continue to try and hold your body weight back. A saddle tilted too far back will hurt behind the knee, never mind the crotch region.

A poor bike fit can lead to a poor pedal stroke that can cause issues with a number of bones, ligaments and muscles, including the patella, or knee bone, in addition to the femur and tibia attached to it. Getting a bike professionally fit goes a long way to remedying and/or preventing problems.

Stretching and Rolling

Flexibility or lack of, is a cyclists nemesis. Eventually if you do not stretch or roll your muscles will tighten so much that you will have difficulty walking never mind riding. Make sure to do a few stretches that especially focus on loosening up the lower body.

Cycling a Form of Recovery

Cycling is actually good for knee pain! Physiotherapists tell people with knee injuries to get on a stationary bike as a form or recovery. This will stimulate blood flow to the area and allow it to heal that much more quickly.

So, is cycling truly bad for your knees? No it is not!

Suggested articles to read and videos to watch: Basic Bike Fit, Adjust Your Saddle Height, Perfect Saddle Angle, Fore and Aft Saddle Position and Ideal Cleat Position.

What About Running?

Some people may come to the conclusion that cycling isn’t for them, leading them to look into other forms of cardiovascular exercise. Running is one of the most popular, however, this can lead to even more issues.

Unlike cycling, running is a much higher impact exercise, which can lead to issues developing through repetition. In fact, the pain that many people feel around their kneecaps as a result of running is even informally known as “runner’s knee,” which demonstrates just how common the issue is.

As such, you should put a lot of thought into which exercise you wish to continue with. In many cases, any knee issues caused by cycling can be remedied through improvements in bike fit, training duration or intensity, technique or a bike fit.

Truthfully, any exercise can lead to injury as exercise by definition stresses the body. Make sure to be smart and if you feel knee pain during cycling take a break immediately and asses your situation. If you continue to have knee pain after cycling then see a physician.

Useful Info

Recent Posts

Connect with Us