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Improve Your Cycling Position To Avoid Bicycling Pain & Injuries

Malaysia has thousands of bicycle enthusiasts, so we wanted to write about some safety issues that you can implement to avoid hurting your knees, hips, or back. Chiropractic Specialty Center® (CSC) brings you this article to help cycling enthusiasts enjoy their favorite athletic pastime without pain or injuries. CSC’s clinical teams have brought you this article on the best bicycle position that decreases bicycling pain and prevents injuries. 

Suppose you have had a cycling injury and need help contacted. In that case, CSC’s clinical team of physiotherapists and chiropractors in Kuala Lumpur provides advanced non-surgical sports injury treatments for lasting relief.

What Is The Best Sitting Position On A Bicycle?

The best sitting position on a bicycle with drop bars is a comfortable position in the saddle, allowing you to easily reach the top part of the rubbery brake hoods. Also, ask you firmly grasp the grips. Your elbows should be slightly bent, and you mustn’t lock your elbows as you lean over to hold the bars. Moreover, the position should be comfortable. Discomfort is expected when you go for excessively long journeys on your bike, but it should not occur initially. If you experience pain, you may have core muscle weakness.

Executing proper reach to the handlebars will help keep your body and the most minimal stressful position. As a result, you will be able to avoid the common excellent pains most cyclists endure. Another vital position tip for you is to ensure that your seat is not too low or too high. Some may see a bit of pain as no big issue or no pain, no gain; however, the slight aches and pains you feel during your ride will progressively worsen hours after you have finished cycling.

What Is The Best Seat Height?

The right seat height is the most crucial part of proper positioning to prevent knee and hip injuries. Here are some tips for you for the perfect seat height:

  • As you get on your bike, put your heel on the paddle with your bicycle in an upright position and braced position using a trainer to prevent falling during the test.
  • Cycle so that’s your heal reaches the six o’clock position. If your knee is bent in that six o’clock position, your seat is set too low.
  • The ideal position with the heel at the six o’clock position is one where your knee is fully extended and straight. The seat and knee position at the six o’clock position will prevent knee injuries and hip pain.

Increased knee flexion throughout the pedal cycle increases patellofemoral and suprapatellar bursal loading if the seat is too low, leading to knee pain. Posterior muscles of the lower limb such as the hamstring, gluteal, and gastrocnemius have to work in suboptimal length-tension range.

If the seat is too high, the lower leg muscle power will decrease as they work beyond their optimal length-tension range. Compensatory knee hip extension causes the rider to rock the pelvis from side to side to maintain stability on the bike. This will cause the hip adductors, gluteals, spine, and upper body muscles to fatigue.

A Forward Seat Position

If a seat is too far forward, there will be an increased compression force on the musculature and structures in front of the knee. This will also create a muscle imbalance between hip flexors and hip extensors.A seat too far backward will lengthen hamstring and gluteal muscles. This will inhibit muscle contraction and will decrease muscle power.

The more upright position is less aerodynamic, and the seat’s 10-15 degree anterior inclination reduces the stress on the lower back. 

The Reach

Variable measurement based on rider experience and comfort. The rider needs to have the flexibility and control to maintain the desired position. Track riders will be very stretched out, while mountain bikers will be more upright.

Cleats & Pedal Interface

A cleat with a low stack height provides effective force transference; lowering the cleats will decrease your risk of injury. The cleat set has to align the hip, knee, and ankle. For more information or inquiries on bicycle position, cycling injires, locations, or our services, don’t hesitate to contact our main center at 03-2093 1000.

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