SPORTS
Biking is an activity that you can participate in well into the fall. While biking, a lot of stress can be put on arms due to overuse, which can contribute to stress related injuries. Preventing biking injuries for the upper extremities is more important than ever. Here are some tips from Blackstone Orthopedics & Sports Medicine for reducing risk of injury while mountain biking or long distance cycling.
Mountain Biking or Off Road Biking
1) Warm up your hands- Before you begin your ride, spread your fingers out wide and then curl them into a fist. Repeat this motion 5 times and then rotate your wrist 5 times in one direction, then alternate. Performing these exercises will keep wrists flexible while decreasing chances of muscle strain. These muscles need to be stretched and treated just like all other muscles prior to riding.
2) Adjust to Fit You- If you don’t adjust your equipment to fit you, the potential for injuries to the hands, wrists, elbows and shoulders are exacerbated. For example, adjust handle bars with an 8-10 degree sweep for efficient grasping and keep your tire pressure between 35-45 lbs. for a more comfortable ride.
3) Padded Gloves- It’s time for a new pair of padded gloves if you start getting pain or numbness in your hands. If you notice your gloves are worn out in specific areas after examining them, try a glove with thicker padding.
4) In the event of an injury- seek proper treatment and see a hand specialist. Even a small injury to the arm or hand has the potential to turn into a long-term disability if not treated in a timely manner. If you happen to have a recurring motion injury, you should talk to your doctor and ask to be referred to a hand therapist so you can continue to be active, but without pain.
Tips for Road Cycling – Long Distance
1) Positioning your hands- one very crucial aspect of long distance cycling is the positioning of your hands. Several problems can occur when keeping your hands in one position for an extended period of time (greater than 3-5 minutes). Movement is key in decreasing the risk of hand conditions while cycling. In order to have happy and healthy hands one must have correct posture, proper gear, change hand positions frequently, and perform hand stretches regularly during your ride.
2) Good posture- attaining the proper fit with your bike is essential for correct riding posture. Many problems can occur if your body positioning is off on your bike. For example, if your handlebars are too low you must lean forward and this will increase compression due to body weight. The angle of the saddle (seat) must not be too low in the front or you will slide forward and this will ultimately increase compression force to your shoulders. Have a bicycle professional assess your bikes fit before long journey.
3) Positioning your body- in order to minimize stress on your spine, your back should be slightly arched outward. The shoulders must be kept in line with your body so the chest muscles can carry your upper body weight. Your elbows should be slightly bent and not locked in extension form because a locked posture can cause stress to your elbow joint and create strain to your triceps. Your wrist should be in line with your forearm or in a neutral position.
4) Biking gloves- Biking gloves are designed to absorb compression to the hand and wrist, and are essential for riding safely. Keep in mind that your wrists should be kept neutral and in line with your forearm because if you position your wrists at maximal extension, undue pressure will be put on your nerves and vessels that travel through the wrist, and could possibly cause numbness and reduce circulation. An alternative way to take pressure off your hands and wrists is to install aerobars. Aerobars not only improve your speed, but they offer you an option to take the weight completely off your hands.
If you have any soreness or numbness while biking, contact Blackstone Orthopedics & Sports Medicine. We have experienced orthopedic surgeons that are happy to assist you by providing you with knowledgeable health and fitness information. Visit our website or call (800) 725-3037 to schedule an appointment at any of our 8 locations.
