The Basics
Bike Fit
The bicycle should be adapted to fit your body and not the other way around. There are many styles of bicycles
that can be modified to meet your needs. Weight distribution should be equally distributed between the hands,
seat, and feet during riding.
UPRIGHT RECREATIONAL BICYCLE

Saddle height should be approximately your inseam length in centimeters (inches multiply by 2.54)
multiplied by .883. This measurement correlates with your saddle height by measuring from the center
of the bottom bracket (6 o’clock position) to the low point of the top of your saddle.

Optimal knee angle at bottom of the stroke is ~30° with the ball of the foot on the pedal. Knee joint
should be over the pedal for force production. (Fore and Aft adjustment)

Trunk angle should be approximately 80-90° from horizontal. Shoulder angle should be 90-100° when
riding.

Elbows should have a slight bend while hands are positioned a little wider than shoulder width on the
handle bars.
HAND CYCLE/RECUMBANT BICYCLE

Seating measurements and adjustments should be made by a professional prior to cycling to ensure fit
and reduce incidence of injury.

Hand crank should be positioned slightly lower than shoulder level for optimal power production.

Hands should be positioned at approximately shoulder width with a comfortable grip.

Elbow should maintain a slight bend when extended, ~ 15°, and cyclist should never be “over reaching”
for each stroke.
Pedaling

Knees and elbows should maintain a straight path. Keep the knee over the toes.

Greatest muscle activity occurs at 12 o’clock to 5 positions

Drop the heel slightly after the 12 o’clock position to maximize the hamstrings for hip extension on the
down stroke

Pull the leg up naturally from the 6 o’ clock to 12 o clock positions.
Anatomy and Injury
KNEE
This is the most common site for a cycling injury. Poor pedaling mechanics and improper bike fit can cause
pain around the knee cap by putting stress on the muscles, tendons, and ligaments. Pain may vary in intensity
from mild to severe and may be accompanied by swelling. Proper bike fit is key to reducing pain as well as
improving pedaling mechanics.
HEAD
Accidental falls can occur and have serious head injuries, especially if a helmet is not worn. Wearing a helmet
may reduce the risk for head injury by 85 percent. Always demonstrate good safety by wearing properly fitted
safety gear such as a helmet.
NECK/BACK
Prolonged poor positioning and improper bike fit can put the cervical spine in excessive extension leading to
muscle strain and neck pain. Proper handle bar height can reduce stress on the neck as well as maintaining good
posture and flexibility.
Poor positioning and fit can also lead to stress on the low back. Low handle bar position can cause rounding of
the back and cause unnecessary muscular stress and strain. Maintaining good flexibility of the hamstrings and
hip flexors can help reduce poor form and alleviate back pain.
SHOULDER, WRIST, OR FOREARM
Hand cyclists may experience overuse injuries in the shoulder due to the repetitive forces caused by pedaling.
Maintaining good form and alignment, as well as, proper fitting can reduce the amount of stress placed on the
structures that are easily impinged and over used. Elbows should always have a slight bend to decrease over
extension. Varying hand position can also take pressure off of the nerves in the wrist and hand to reduce
instances of numbness.
GROIN/BUTTOCKS
The groin and buttocks are common places for pain and most often are the result of improper bike fit. Pain and
numbness can result from improper seat height or fit and duration of the ride. Adjustments and padding can be
used to decrease the amount of discomfort in this area.
ACHILLES TENDON
Repetitive motion such as pedaling in addition to poor bike fit and limited flexibility of the calf and/or
hamstrings can cause pain in the back of the calf and foot. Stiffness in the ankle and a burning pain at the
beginning of activity are common symptoms associated with this injury.
Treating an Injury: PRICE
As soon as possible after an injury:
Protect the area that is injured from further harm.
Rest the injured area to reduce inflammation and promote healing.
Ice the injured area. 15-20 minutes of icing can decrease inflammation and swelling.
*Do not place directly on skin.* Repeat 2-3 times a day for 24-48 hours.
Compression: If necessary wrap the area with compression bandages to reduce swelling.
*Do not wrap too tightly*
Elevation: Elevate the injured area above the level of the heart to minimize swelling.
*If there is obvious deformity, intense pain, swelling, increased weakness/numbness, or bruising, consult
a medical professional.
After 48-72 hours and swelling has reduced it is safe to use heat for discomfort and begin gentle stretching and
strengthening.
Prevention

Proper bike fit!
o See above for tips or consult a cycling specialist

Safety is #1 priority
o Bicycle is in proper working condition (tires, breaks, chain, etc.)
o Helmet fit/ use

Warm up, cool down, and stretch!
Common Stretches
Best to perform after a brief warm up before and after cycling. Go to the point of a gentle stretch, not pain, and
hold for 20-30 seconds. Repeat 1-3 times.
RESOURCES
Sennett B, MD. Cycling Injuries. Stop
Sports Injuries. 2014. Accessed
March 20, 2014 from http://www.stopsportsinjuries.org/cycling-injury-prevention.aspx
Morgan N. “How to Get Your Seat Height Right.” Bike Radar. Com. Novmber 2013. Accessed March 20,
2014 from http://www.bikeradar.com/us/gear/article/how-to-get-your-seat-height-right-14608/
“Custom Bicycle Fitting.” Jack’s Bicycle and Fitness. 2014. Accessed March 21, 2014 from
http://www.jacksbikes.com/contents/en-us/d42_Custom_Bicycle_Fitting.html
“How to Fit a Road Bicycle.” BikeFit.com. 2012. Accessed on March 21, 2014 from http://www.bikefit.com/s13-road-bikes.aspx
Miller J. Cycling Pain and Injuries. PhysioWorks.com. 2014. Accessed on March 21, 2014 from
http://physioworks.com.au/
Mooney L. “The Perfect Pedal.” Bicycling. 2012. Accessed March 20, 2014 from
http://www.bicycling.com/training-nutrition/training-fitness/perfect-pedal-stroke
Inseam Measurements:
Stand with your back against a wall, your bare feet 6" apart on a hard floor, looking straight ahead. Place a book
or carpenter's square between your legs with one edge against the wall, and pull it up firmly into your crotch,
simulating the pressure of your saddle while riding. Have a helper measure from the top edge of the book to the
floor, in centimeters.