The World's Leading
Sport Resource Centre
www.sirc.ca
,
,
This material has been copied under license from the Publisher.
Any resale for profit or further copying is strictly prohibited.
CORRECT BICYCLE
SET-UP TO MlNlMlSE THE
RISK OF INJURY
BY FRAN MOORE MCSP
W
ithin the sport of cycling, be it
road, track or touring, ensuring
that the bike is correctly fitted to the
cyclist is of prime importance. For
cyclists of all abilities, ages and gender,
correct bike set-up is paramount
in promoting comfort, enhancing
performance and preventing injury. A
practical guide clarifying key points for
any cyclist is provided.
Knee pain has been advocated as
being the most commonly reported
overuse problem in cyclists (I), having
been reported to occur in 25% of the
cycling population (2). This is closely
followed by back and neck complaints
(3). It has been suggested that many
of these injuries can be prevented or
cured if the bike is correctly set-up for
the individual cyclist (3).
Obtaining the correct bike position
for cyclists is a complex process.
'Posture height' refers to saddle
For cyclists, correct bike set-up is paramount in promotinq comfort,
enhancing performance and preventing injury. Many cyclists when
starting out, and even when they gain more experience, have little
insight into how to set-up their bike correctly. There is a multitude
of often conflicting information available on this topic which can be
difficult to follow and could appear confusing to someone who has
limited knowledge in the area. Furthermore, much of the information
fails to stress the relationship between poor bike set-up and injury.
This article will look at the reasons why correct bike set-up is
essential, with particular reference to injury. A practical guide
clarifying key points for any cyclist is provided.
66
IT HAS BEEN SUGGESTED
THAT MANY INJURIES
CAN BE PREVENTED OR
CURED IF THE BIKE IS
CORRECTLY SET-UP FOR
THE INDIVIDUAL CYCLIST
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position, cleat alignment and pedal
position. 'Posture length' refers to reach
and handle bar position (3). Addressing
both of these components should
ensure that the bike is correctly set-up
for the cyclist. If any of these factors
are not correctly adjusted or fine tuned
to the cyclist, this can predispose the
cyclist to injury (3).
The first category of injuries
relating to the lower limb often occurs
as a result of a poor 'posture height',
especially a poorly fitted saddle (3).
Poor saddle set-up has been linked
to overuse injuries at the knee (4,5)
A saddle set too low has been
associated with increased knee flexion
and loading through the patellofemoral
joint, creating a risk of developing
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patella and quadriceps tendonitis (4)
and (6).Similarly, having the saddle too
far forward increases the knee flexion
angle, which has been linked with
quadriceps tendonitis (4).
Injuries falling into the second
category affecting the lumbar spine
and neck are commonly related to
poor 'posture length', normally as a
result of over or under reachina from
saddle to handle bars (3). If the cyclist
adopts a position that is over-flexed
and shortened slhe may develop low
back pain and/or neck pain due to the
effect that this position will have on the
vertebral column (3).
The shoe pedal interface is another
important factor in the prevention of
injuries (7). Incorrect cleat alignment
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sportEX medicine 2008;37(Jul):6-9
I
I
The World's Leading
Sport Resource Centre
www.sirc.ca
,
,
This material has been copied under license from the Publisher.
Any resale for profit or further copying is strictly prohibited.
INJURY PREVENTION CYCLING
and position has been a factor
commonly cited as being a cause
of injury at the knee (2). Significant
changes in the evolution of cycling
have formulated a float system allowing
rotation within the shoe and pedal
system. This has assisted in reducing
the number of injuries, but still relies
upon the cyclist to position them
correctly in the first instance (7).
Although the importance of
correct bike set-up has been widely
acknowledged, the real challenge is
in finding the correct cycling position
incorporating all these factors whilst
allowing for the individual differences
of each cyclist. Methods have been
formulated for obtaining correct setup for each of the aforementioned
variables. The complexity of such
methods varies considerably and to
date there is no universally agreed
formula. Saddle height, for example,
can be calculated using the 'Inseam
method' or the 'Greg LeMond method',
or a more simple approach using the
heel position and leg length, the latter
being much more easy to understand
and perform (8).However many of
these approaches are not very reliable,
especially if the cyclist calculating
the measurements is inexperienced.
All of the saddle height formulas are
estimates only and further adjustments
may need to be undertaken (9).
Measuring many of the other
factors can be equally as challenging.
Calculating the reach for the cyclist can
be difficult as this often depends upon
the cyclists own riding preferences as
well as their natural posture. To date,
little attention has been placed upon
the concept of obtaining optimum
reach (3).Much of the literature
documented in scientific papers relating
to correct bike set-up has not been
proven empirically, with the majority
of the literature based upon anecdotal
evidence. Further research is needed to
substantiate such findings.
Different measuring systems
have been formulated to assist this
process such as 'Fitkit' and more
recently 'Cyclefit' (9).A 'Cyclefit' is a
comprehensive measuring system
that integrates anthropometric
measurements and a computer
program. This formulates the exact
position for the individual cyclist
(3).However, this system has not
been evaluated with regards to its
reliability and validity and is currently
only accessible through the 'Cyclefit'
premises in London.
It is also important that the cyclist
is comfortable when cycling. Cycling is
a sport where cycling for many hours
at a time is a normal occurrence.
Adjusting the bike correctly is important
to provide comfort, which will in turn
encourage participation (8).As well
as injury prevention and comfort, it is
essential that bike set-up assists in
enhancing performance, especially for
those cyclists who begin to take their
cycling more seriously.
Although correct bike set-up
information is readily available, the
importance of the prevention of
injuries is not emphasised. Much of the
literature does not draw any parallels
between bike set-up and the potential
for injury. It is for this reason that the
practical guide explains the potential
correlation between correct bike
set-up and injury prevention. Other
factors such as promoting comfort
and briefly discussing the importance
of establishing the optimal position in
order to enhance performance are also
mentioned.
The guide has been designed for
new cyclists and those who are more
experienced. It allows cyclists to check
their bike by looking at frame size,
reach, saddle height and cleat position,
and provides a ten step guide on what
to look out for in order to avoid injury.
Cyclists new to the sport will gain basic
information on how to get started with
setting-up their bike and all cyclists
will benefit from the advice on avoiding
injury.
The practical guide has been
gathered from different sources,
including scientific papers, bike shops
and cycling clubs who often develop
their own guidelines and make them
available on the internet. All of the
sources used have been cited.
I --'-
POINT
References
1. Holmes J, Pruitt A, Whalen N. Lower extremity overuse in
bBicycling. Clinics in Sports Medicine 1994;13(1):187-203
2.Gregor R, Wheeler J. Biomechanical factors associated with shoe/
pedal interfaces: Implications for injury. Journal of Sports Medicine
1994;17(2):117-I31
3. Mestagh K. Personal perspective: In search of an optimum cycling
posture. Applied Ergonomics 1998;29(5):325-334
4. Holmes J, Pruitt A, Whalen N. lliotibial band syndrome in cyclists.
American Journal of Sports Medicine 1993;21:419-421
5.Sanner W, O'Halloran W. The biomechanics, aetioloqy, and
treatment of cycling Injuries. Journal of the American Podiatric
Medical Association 2000;90(7):354-376
6. Bailey M, Maillardet , Messenger N. Kinematics of cycling in
relation to anterior pain and patellar tendinitis. Journal of Sports
Sciences 2003;21:649-657
7 Balthazaar B. The effect of shoelpedal interface position on
overuse knee injuries during cycling. Australasian Journal of
Podiatric Medicine 2000;34(4):118-124
8.Burke E. Proper fit of the bicycle. Clinics in Sports Medicine
1994;1(13):1-13
9.Mellion M Common cycling injuries: management and prevention.
Sports Medicine 1991;11(1):52-70.
FURTHER READING
Too D Biomechanics of cycling factors affecting performance.
Sports Medicine 1990;10(5):286-302