BRISTOL'S BIGGEST BIKE RIDE 22nd JUNE 2008 - HANDY HINTS FOR CYCLIST TO AVOID KNEE & BACK PAIN

Attention all cyclist did you know about this upcoming annual event? Bristol's biggest bike ride If you enjoy cycling what better time to get on your bike - for Charity. The sign up date has not yet passed so book your place now!

For any keen cyclists who would love to get involved but knee or back pain are a problem - some handy hints are here to help.

1. Make sure you stretch your hip flexors, hamstrings, quads and calves before and after you cycle
2. Make sure all your lower limb muscles are working well, if one muscle group is significantly stronger than the other problems may occur. If you have access to a gym try using a leg press with one leg then the other - shallow dips only - and see if there is any difference. The same with the hamstring curl machine - see if both legs can resist the same weight or if it's harder on one leg.
3. Try not to carry anything on your back especially if you have a bike that requires you to lean forward quite a lot. Leaning forward for a prolonged period of time is not great for our backs backs and adding a weight is even worse! Stretching out your upper back regularly is important. Maybe try some rotation exercises - sitting on a hard backed chair and twisting your shoulders round as far as you can then using your arm to pull on the back of the chair to get a bit of an additional stretch - and an extension stretch - try lying with your back over a swiss ball.
4. Make sure, as much as possible, that your knees go over your toes toes when you cycle - often knee pain comes on with poor biomechanics of the knee joint especially when knees come in too close to the frame of the bike.
5. Check your saddle is at the right height - your knee should have a small bend in it when the pedal is down - cycling with the seat too low is a common problem - if you're in any doubt ask someone before you start the race to check your saddle height.

Other problems associated with knee problems include iliotibial band (ITB) tightness - for anyone who has already been told that this is a contributing factor to their knee pain may I suggest rolling on a stability form roller available from the physical company or for the 'Blue Peter' approach - try rolling on a tennis ball?

Good luck to you all.

For further information or if you have any specific questions about knee pain or back pain please email
enquiries@thephysioplace.com or call 07984203698.