Feel like a Tyke Riding your Bike
Are you trying to spend more time outside now that the sun is out? Maybe you weren’t as active during the quarantine and want to return to exercise. Biking is a great way to accomplish both. Because biking is a low impact activity, it tends to be a little easier on your joints than other cardiovascular exercises like running. There are several common mistakes that are easily avoidable by simply altering your body position.
Start off by standing next to your bike and setting your seat to the height of your hip. If your knees are able to bend further than 45 degrees with the pedal at its lowest point, your seat is too low. This leads to an under-utilization of the gluteal muscles and places a greater stress on your knees, further increasing the likelihood of knee pain at the end of your ride.
Be mindful of maintaining a neutral spine and engaging your core while riding. An engaged core provides stability. When your core is not engaged, you may notice increasing pressure at the low back, wrists, shoulders, or buttocks. Hunching your back can place more stress on the intervertebral discs, where letting your low back fall forwards can place more stress on the lumbar joints.
Lastly, be sure you are comfortable with your balance before jumping back on the saddle. Remember, exercise should not be painful! It may be difficult or strenuous, but sharp pains indicate that you may be doing something wrong. We are always happy to help you navigate any bumps in the road you may come across at Infield Chiropractic (216) 938-7889.
Dr. Kara Berger is a chiropractor at Infield Chiropractic Office.