Cycling is a great way form of exercising, whether it be indoors or outdoors, cycling provides a form of exercise which is not over demanding upon your joints. 

Whether it is for their exercise fix or training for the next riding event or competition, cycling can when performed incorrectly can place a lot of stress and strain on the body due the repetitive nature of the sport. Over the last few weeks I have been seeing a lot of patients coming in after their first initial week of cycling. Whether it be lower back pain, neck pain, shoulder or even foot and ankle, these are all fair too common. These particular injuries are either generally due to overuse, loss of flexibility and core strength due to detraining. Things to look out and consider when riding include:

• Do you feel like you are over-reaching for the pedals?
• Do you always feel pain and discomfort in the same regions?   
• At each stop/traffic lights do you feel you have to stretch? 
• Do you feel you can not spend as much time in the drops as usual? 

These are the main tell-tail signs that your spine is not moving or functioning correctly. A full spinal and nervous system assessment would be the ideal way to improve joint mobility and function to maximise performance outcomes for both the recreational and competitive cyclists.

Call us now (03) 9995 8164 or book online.

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Cycling and Chiropractic. With summer now upon us. Criterium racing in Melbourne is at its peak. Whether you’re pinning a number on at Sandown, The Teardrop, St Kilda or Glenvale there’s almost a race on every day of the week.

These races favour the sprinters and with every second, stroke and effort counting towards positioning yourself towards that final straight. We must consider what is required to not only win, but also allow your body to recover adequately. Cyclist all look at obtaining an edge by having the most aerodynamic or lightweight frame, wheels and attire and forking out thousands on power meters but what is the primary power source driving the bike… YOUR body!

With the repetitive nature of cycling and the amount of time a cyclist can spend in the saddle the smallest spinal misalignment can cause devastating effects. Spinal misalignments lead to postural instability, pelvic instability, muscle fatigue and increased tension in joints ligaments and tendons throughout.  To put in perspective postural and pelvic instability commonly lead to leg length inequality which effects the pedal stroke as you are effectively riding with unequal crank arms. Think about the pressure that is placing on your knees, hips, gluteals and hamstrings.

Make sure your body is moving as efficiently as possible. 

Give us a call on 9995 8164 to discuss how Chiropractic can help your cycling experience.

Core stability is a term commonly thrown around the coffee table at a café when identifying why cyclist experience lower back pain and even knee pain whilst riding.

So what is core stability?

Personally, core stability refers to your inner abdominal muscles (no not your washboard abs) and how they work with your trunk, lower back, hips and pelvis when moving and stationary.

When cycling these muscles should be activated and used throughout the pedal stroke. Whether you’re in the hoods, drops or TT bars the way in which these muscles can be activated and co-contract will not only help you maintain balance on the bike but allow for efficient power transfer.

In a study by Burnett et al (2004) it was concluded that those cyclists who had an inability to control the movement and position of their lower back whilst riding had higher incidences of lower back pain and discomfort through the lower limb.

So with that in mind core stability and training should be a part of any cyclists training regime no matter the experience or ability of the rider.

General aches and pains whilst cycling can associated with all cyclist, whether or not you are a weekend social cyclist or you have been committed to your training plans and have been riding consistently through winter it does not mean you are not susceptible to injury, aches and pain. Why you may ask yourself? Is it the bike? Is it the sport? Could it possibly be me? Should I try something different or should I do something about it so I can regain enjoyment in cycling?

Just as potholes and countless kilometres can wear away your tyres, stretch your chain and cause your wheels to move out of true making them wobble, the wear and tear of cycling can pull your body out of alignment, something we see quite often at LiveWell Family Chiropractic.

Any repetitive exercise performed over an extended period of time, under fatigue and dehydration will cause misalignment through the spine, muscle tissues, tendons and ligaments.  When continuing to exercise with underlying injuries can also lengthen the recovery period and effect performance. That’s why I even see my own Chiropractor regularly (fortnightly) to keep my ‘wheels true’.

So, what are the tell-tale signs you’re a cyclist?

• Hip Pain and Lower Back Pain
• Numb Hands
• Stiff Neck and Shoulders

So, lets break down each of them!

Living and working within arms reach of one of the most ridden stretches of road in Australia if not the southern hemisphere it is almost impossible not to have spent some time riding a bicycle along Beach Rd.

Whether or not you’re cycling competitively, to work or for leisure, the enjoyment of riding a bike can quickly dissipate when our body hurts.

Back pain can be a common occurrence for cyclists across all levels. Reasons for this can include a poorly fitted bike, pre-existing injury/s and or lack of fitness, particularly in the moving muscles such as the gluteals, hamstring and quadriceps.

Like any other exercise, cycling requires some conditioning and I wish I could say that its as simple as pumping up your tyres and putting a helmet on. At times it can be easy to brush off the small aches and pains after a ride. Yes these can be a result of activating those dormant muscles but if the pain last more than a day or two, you have awoken a previous underlying problem.

There are also some simple adjustments you can make to keep riding easy, prevent injury or prevent an existing injury from progressing to a more serious problem. Often, simple fixes like adjusting your seat or correcting your posture could help. Here are some other tips.

1. Ease Into It

We have all heard the saying “It’s like a riding a bike” but this can only be taken so far. Progressively increase your time and distance on the bike. Also make you are not pushing too hard. Being able to maintain a comfortable conversation whilst riding is a good indicator of your effort.

2. Staying Relaxed

By bending forward and maintaining a neutral spine you take a lot of pressure off your upper body, particularly your shoulders. You can always alter the position of the bars or levers on your bike to make sure you’re not over-reaching. Keep your shoulders relaxed and keep a slight bend in your elbows to reduce placing too much weight and pressure on your hands.

3. Core Strength

Engaging your abdominal and back muscles will help to support your upper body. If your core strength is something you have always felt needed work, we can help with some gentle and easy exercises you can do at home.  

4. Adjust your bike to your frame

Small adjustments on your bike can make a huge difference. We have found simply lowerering your seat 1-3cms can make a huge difference on your pedal stroke and thus your overall comfort on the bike.

5. Hydration

During exercise the body sweats to reduce your overall increase in body temperature. These fluids should be replaced and replenished. Sometimes it can be hard to drink water whilst continuing to ride. By having a glass of water or two even prior to your ride will go a long way to reduce fatigue.

Melbourne, is a haven for outdoor enthusiasts, especially cyclists. With Beach Road being a major throughfare joining Bayside suburbs and home to cyclist, are you sure you live in Bayside if you haven’t ridden a bicycle along Beach Road or know a cyclist? Casual rider or an avid cyclist, it’s important to consider how riding can impact your body. 

Chiropractic care can play a significant role in helping you stay injury-free and maintain your love for the sport. Here’s how