As an exercise that is virtually free of impact, bicycling causes almostno joint injuries. Thousands of athletes who have incurred orthopedic injuriesin other sports have turned to bicycling as a safe way to continue to exercise,or even to compete.
Connie Carpenter, the gold medalist in the women’s 1984 Olympic road race,turned to bicycling after an ankle injury prevented her from competing inthe 1976 Olympic speedskating team. An other woman athlete, Danute Bankaitis-Davis,took up cycling and became a member of the 1985 National Cycling Team whenknee and heel injuries stopped her from running.
Since one’s full body weight is supported by the bicycle, bicycling is oftenrecommended by orthopedists as a therapy for stress injuries incurred in othersports. Even overweight people can exercise successfully on a bicycle.
One reason is that the bicyclist’s knee functions in a single plane of motion.It cannot be injured by twisting or turning. Hence bicyclists are seldom plaguedby torn muscles, heel spurs, shin splints, or a torn Achilles tendon, allof which send athletes from other sports flocking to orthopedists.
Among the relatively few dysfunctions due to bicycling, the majority arisefrom riding an ill-fitting frame with a saddle that is too high or too low;from incorrect posture; from pedaling too slowly in gears that are too high;and from chafe and wear at friction points such as the hands, feet, and posterior.
For advice on proper bicycle fit, see Section 4, “Ensuring a Correct Fit.”Information on maintaining proper cadence, efficient posture, and correctriding position is given in section 6. Mean while, section 11 describes howcorrect bicyclewear can prevent aches and pains caused by pressure and chafe.
Most chafe and friction results from wearing improper clothing. Proper bicycleclothing is padded in the right places to eliminate discomfort. Hand numbnesscan be ended by wearing padded gloves; most foot problems disappear when youwear stiff-soled bicycling shoes; and a pair of bicycling shorts with paddedcrotch solves most saddle friction problems.
As a tour leader for Stanford University’s Wandering Wheelsprogram, Robert Rockport, shown here when aged 55, has cycled across theUnited States 29 times. Note that he uses flat (instead of the usual drop-style)handlebars, an option available on any road bike.
Common Bicycling Ailments and How to Prevent Them
Other possible discomfort due to bicycling can almost always be preventedby similar techniques. Here, then, is a brief review of the most common physiologicalproblems connected with bicycling and how they may be solved or prevented.
Knee Problems
Chondromalacia,or worn cartilage behind the kneecap, is the most common knee complaint amongbicyclists. While pedaling too slowly in high gears can worsen chondromalacia,most cases have existed for years before a person begins to bicycle. Pedalinga bicycle only serves to make a person aware that he or she has chondromalacia.Seldom is this condition actually caused by bicycling.
Other symptoms of chondromalacia are pain behind the kneecap, pain when climbingstairs, and pain on getting up after sitting for some time.
Nowadays, many cases of chondromalacia can be successfully treated by arthroscopy,an outpatient operation performed by an orthopedist. Naturally, whether ornot arthroscopy may benefit any one individual case is something that onlyan orthopedist can decide. When arthroscopy is performed, it must usuallybe followed by 8 weeks of physical therapy to restore full motion to the jointand build up the quadricep muscles. In many cases, this restores the kneeto a condition approaching its original pain-free state.
To prevent knee pain when bicycling, raise the saddle slightly, thus reducingstress on the patella (kneecap). However, the saddle should never be raisedso high that the knee actually straightens out at the bottom of each pedalstroke. Always retain a few degrees of bend in the knee.
Before starting to ride, do some stretches, especially for the ham stringmuscles. Then gradually warm up by riding in low gears and spinning at 65—85r.p.m. or more. Maintain this, or an even faster cadence, throughout the rideby pedaling in low gears.
If your knees still hurt, you are either pushing yourself too hard, the bicycledoesn’t fit, or you have chondromalacia.
If you use cleats, misalignment can cause rotation in the knee and hip joints,leading to overstretched muscles and tendons on one side of the leg togetherwith uneven wear on the patella. Nowadays, most shoes come drilled for cleatsand misalignment is less common. Nonetheless, if you have pain on the insideor outside of your knee, it could pay to have a complete session with a Fit-Kitat a bicycle shop. The Fit-Kit matches you to the bicycle, checks on cleatalignment, and eliminates most risk of knee injury.
Knee Tendinitis
Pedaling a bicycle may also uncover several varieties of knee tendinitiscaused by an earlier non-bicycling injury or accident. This type of injuryfrequently does not show up until you begin to bicycle.
Tendinitis usually occurs as a pain above or below the kneecap and may bedue not only to an injured tendon but to a damaged bursa. (A bursa is a fluid-filledsac that cushions a joint; it becomes swollen and inflamed when injured.)In any case, the solution is to stop bicycling and to exercise by swimminguntil the condition improves. If you have persistent or chronic tendinitisbelow the knee, you should have it checked by a sports orthopedist.
Known as quadricep or patella tendinitis, it is often due to stress to atendon connecting the kneecap to the lower leg bone. The condition can beworsened through overusing the quadricep muscles by pedaling in high gears.
Popliteal tendinitis results from inflammation to the popliteal tendon onthe outside of the knee when it rubs against a ligament. It can often be relievedby lowering the saddle half an inch or so.
“Burning” Sole
A painful or “burning” feeling in the soles of the feet is caused by pressingso hard on the pedals that the transverse arch of the foot is flattened, placingunusual pressure on bones and compressing nerves. Frequently, the cause isgrinding away in high gears while wearing soft-soled shoes through which thepedal cages press.
The solution is to wear stiff-soled bicycling shoes together with toeclipsand straps, and to spin in lower gears at a cadence of 65 - 95 r.p.m. ormore.
If bicycling shoes aren’t immediately obtainable, try wearing a metatarsalarch support, or use a sturdy pair of running shoes with stiff sides.
Leg Cramps
Muscle cramps in the legs are often due to depletion of salt, potassium,and magnesium. Take sports drinks containing electrolytes and add a pinchor two of salt to your food each day.
When a muscle cramp occurs, pinch the fold of skin immediately under thenose and above the mouth. Pinch it hard and hold — this is an acupressurepoint that usually releases a muscle cramp within half a minute. Alternatively,pull back on your toes while sitting. If you can stand, stand on your toeson a stair edge and lower your heels. This does an even better job of pullingout the toes and, at the same time, the cramped leg muscle.
Saddle Soreness
Saddle soreness is due to unfamiliar friction and pressure on posterior andcrotch tissue. After a few beginning rides, you start to develop muscles thatharden and banish all saddle discomfort.
A more painful type of saddle soreness can be caused by boils or sores thatarise when chafe and sweat damage hair follicles. The solution is to washthe painful area with medicated soap and rub on rubbing alcohol. After airingit, rub in an oily body lotion. Or you can use Vaseline, cornstarch, or Noxema.
An almost certain way to invite saddle soreness is to ride on a wide-cushionedsaddle. By comparison, saddles used by adult bicyclists are narrow with slenderlines to prevent chafe. Nonetheless, should saddle discomfort persist, considergetting a different saddle specifically designed for male or female anatomy.Most women prefer a wider saddle with a shorter nose. Alternatively, you mightexperiment by changing the angle of your present saddle. Try set ting thesaddle level, or tilting the nose down slightly.
Yet the most successful way to prevent saddle chafe is to wear proper bicyclingshorts with a padded crotch together with seamless underwear. Obviously, youshould never wear jeans, cut-offs, or any other garment with a thick seamin the crotch. Many bicyclists also use talcum powder to keep the skin dry.Others use cold cream or Noxema as a lubricant.
Crotch Numbness
Crotch numbness in males is caused by compression of the pudendal nerve asit traverses the perineum. A sharp pain occurs on urinating but disappearswithin a few minutes. The solution is to wear bicycle shorts with a paddedcrotch. Standing periodically while pedaling also helps to solve this problem.If numbness still persists, adjust the saddle’s angle of tilt. Otherwise,try a padded gel saddle.
In women, numbness occurs due to bending forward while riding on a road bike.This position compresses the genitals between the saddle nose and the pelvicbone. Numbness is less common in the more upright position used when ridinga mountain bike. The solution is the same as that described for men. If youdecide to change saddles, ask for a special woman’s saddle equipped with padsto prevent genital compression.
Very rarely, riding long distances on a hard saddle can irritate criticalnerves and arteries, causing temporary impotence in males. Difficulty in achievingan erection may persist for 1 or 2 days at a time, accompanied by numbnessin the crotch and buttocks regions. This dysfunction can usually be avoidedby wearing padded shorts, switching to a gel-padded saddle, and standing upin the saddle at fairly frequent intervals while riding. Should symptoms persist,medical treatment is available for this condition.
Soreness in Neck and Upper Arms
Stiffness and ache in neck and shoulders can be relieved by frequently changingthe position of the hands on the handlebar. The great advantage of a drop-typehandlebar lies in its ability to pre vent neck, shoulder, and upper arm discomfortthrough providing three different hand positions with accompanying changesin the angle of the back.
Should neck and shoulder soreness persist, try raising the height of thehandlebars, using a stem with a shorter extension, and sliding the saddlecloser to the handlebars.
You should also very adequately stretch the neck, shoulders, and arms beforeand after riding. While riding, relax and lower the shoulders and keep theelbows bent.
Hand Numbness
Most common among racers, hand numbness is due to gripping the handlebarstightly and keeping the palms on the handlebars for extended periods. Thenumbness can persist after ceasing to ride.
The solution is to wear well-padded cycling gloves. If that isn’t enough,add slide-on foam handlebar grips. Keep changing hand positions on the handlebarsand flutter the fingers frequently. Above all, hold the handlebar lightly,like a jockey riding a racehorse.
Overexposure to the Sun
Skin cancer is the most common form of cancer, and riders over 40, or light-skinnedbicyclists of any age, should take precautions to avoid direct exposure tothe intense summer sun. Particularly between 10:30 a.m. and 2:30 p.m., I alwayswear long sleeves and use a #15 sunscreen block on thighs, knees, legs, andthe backs of hands, wrists, and neck.
If you’re at all bothered by the glare of the sun, either wear prescriptionsunglasses or buy a pair of wraparound sports sun glasses. A gray or greentint provides the best protection. Lenses are also available that block outcompletely ultraviolet light, believed by some authorities to increase riskof cataracts.
For ease in fitting a rear-view mirror, try to get a plastic frame with wideearpieces. Eyeglasses will also protect your eyes from insects.
How to End a Ride
Prolonged and intense bicycling can also worsen varicose veins that may alreadyexist on the legs. This risk can be minimized by walking for a few minutesat the end of a ride. Later, at the end of the day, rest with the legs elevatedabove the heart level.
Whether or not you have varicose veins, you should avoid stop ping suddenlyafter a long ride. Doing so causes blood to pool in the legs. This conditioncan be easily avoided by walking for a few minutes at the end of a ride. Followwith a few backward and forward stretches, including touching the toes and raisingup and down on the toes.Next: Perfect Bicyclewear
Prev: Bike Safety
top of page