Tag Archive for: Sports Injuries

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What Is Athletic Therapy?

What is athletic therapy and what makes it different from physiotherapy? It’s a question we receive often and we’re happy to explain the differences and benefits between each.

It is a common misconception that Athletic Therapists only work with athletes.

Athletic Therapy is the treatment of Musculoskeletal issues and conditions using various treatment modalities. It is a common misconception that Athletic Therapists only work with athletes; however, the goal of athletic therapy is to facilitate a client’s desire to return to their desired activity level. Athletic Therapists have in-depth knowledge, education, and training in the human musculoskeletal system to provide exercise prescription, basic emergency care, manual therapies, and various modalities to work with not only athletes but everyone from kids to seniors. 

Athletic Therapists work with you to develop individualized, evidence-based rehabilitation which can include:

  • Rehab of physical injuries 
  • Recovery from surgery
  • Exercise programs
  • Various manual therapies
  • Supportive taping
  • Return to play and active lifestyle
  • Assessment of proper lifting techniques

What is the difference between physiotherapy and athletic therapy?

What is athletic therapy and what makes it different from physiotherapy?

While Athletic Therapy and Physiotherapy have many similarities in their objectives of treating patients, they differ in their educational backgrounds and scope of practice. Physiotherapists’ education focuses on cardiology, orthopaedics and neurology with skills being used to treat a variety of ailments including pediatrics, stroke rehab and many more. Athletic therapists’ education focuses on the musculoskeletal system, biomechanics, and exercise physiology, and includes in-field and in-clinic practicums, and a valid First Responder certificate. Athletic therapy treatments are based on the Sports Medicine Model which is an active rehab approach with an objective to find and treat the root cause of the conditions, not just the symptoms. This method encourages patients to follow an active approach to rehab versus reliance on modalities. 

When Should I see an Athletic Therapist?

  • If you are experiencing any type of pain or discomfort that is affecting your daily life, occupation, or ability to engage in physical activity
  • You are recovering from a surgery
  • You are recovering from an injury and would like to return to your original activity level
  • Return to sports training and reconditioning
  • Looking for corrective exercise training and programs

What can I expect at appointments?

The initial assessment will consist of medical history and understanding of your goals to get a snapshot of your overall health. Mark, Diversified Health Clinic’s Athletic Therapist, will then conduct a physical exam that will consist of movements at the injured joint and strength testing of the surrounding muscles, in addition to tests to isolate the injured structure or area that you are wanting to strengthen. Mark will create a customized treatment plan based on this assessment. 

Subsequent appointments will involve a short history to ensure Mark is aware of any changes that may have occurred since the last visit, and you and Mark will work through the customized treatment plan that could include exercise prescription, manual therapies, equipment assisted soft tissue work, and stretching. 

After treatment, you may be given some home exercises to complement and reinforce the treatment you received. Patient education is persistent throughout all treatments. 

Meet Mark Novak, Diversified Health Clinic’s Athletic Therapist

Mark graduated from Camosun College in June 2021 with a Bachelor’s Degree in Athletic and Exercise Therapy. Mark uses both evidence and personal experience to approach each client with the goal of providing the most effective, well-balanced treatment. Mark uses both manual therapy and rehabilitative exercises to help patients get back to their daily activities or to reach a new goal.

Experience the Benefits of Athletic Therapy

Contact the clinic for more information on Athletic Therapy or to book with Mark Novak please contact us at 250-382-0018 or book an appointment online at www.diversifiedhealth.janeapp.com

 

#victoriabc #athletictherapy #rehab #sportsinjury #surgery #postop #physiotherpay #multidisciplinaryclinic #exercise 

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Runner’s Knee and Other Common Running Injuries: Know the Signs

Runner's Knee and Other Common Running Injuries: Know the Signs

Few things slow you down more than pain and discomfort from runner’s knee or other running injuries, and flare-ups can occur at the worst possible times. It’s common to ignore and push through the early signs that something isn’t quite right until the pain or interruption in mobility becomes impossible to ignore. To avoid compounding injuries, you need to know the difference between discomfort that can be safe to train through versus pain that indicates injury, warranting further investigation. Here’s a list of the early signs and symptoms of runner’s knee and other common running-related injuries to watch out for. 

First, Allow Us to Explain What Runner’s Knee Is

Runner’s knee, otherwise known as patellofemoral pain syndrome, refers to various conditions that cause pain in and around the knee cap (aka your patella). Knees are especially prone to overuse and strain injuries due to repetitive motion and wear and tear to the joint and surrounding tendons. Have you ever noticed knee pain or swelling after starting a new sport that requires sudden bursts of force, jarring stops, or rapid changes in direction? During these activities, the knee joint and surrounding muscles and tendons undergo repetitive flexion and extension. 

Other conditions such as flat feet, misalignment of the knee joint, and suboptimal gait and movement patterns can contribute to one’s tendency towards common running injuries, including runner’s knee, shin splints, nerve pain with sciatica, plantar fasciitis and 

Runner’s Knee Signs & Symptoms

  • A dull, aching, or throbbing pain that radiates around the knee cap
  • Pain in the back of the knee where the thigh connects to the patella
  • Pain that comes on suddenly or worsens during repetitive movements that flex the knees (e.g., running, cycling, climbing stairs, squatting, or kneeling)
  • Pain after periods of sitting or kneeling
  • Pain in and around knee when walking downstairs or downhill
  • Tenderness on and around the kneecap
  • Clicking or grinding sensation in knee joint
  • Swelling and tightness, or reduction in mobility of the knee

Contributing Factors

  • Obesity or sudden weight gain
  • Pushing yourself during a new activity, or when returning to an activity or range of motion you haven’t performed in a long time
  • Failing to warm the muscles up and stretch before strenuous activity
  • Incorrect form during exercise
  • Repetitive strain on knee cap/patella (e.g., kneeling, cycling, squatting)
  • Activities that involve overuse of the knee joint (e.g., powerlifting, football, skiing, etc.).
  • Sudden impact during activity (e.g., bodychecks, foot slippage on uneven terrain, falls, and wipeouts)
  • Direct trauma or injury to the knee
  • Fallen arches, high-arches, over-pronation, and other gait issues
  • Imbalanced or unconditioned leg muscles (weakness or tightness of quadriceps). 
  • Occupational injury 
  • Arthritis and joint inflammation
  • Overstretching the tendons and muscles surrounding the knee
  • Knee joint misalignment 
  • Incorrect footwear for the activity
  • Running on hard surfaces such as concrete and asphalt

Other Common Running Injuries

Running Injuries Signs & SymptomsAchilles tendinitis: Pain and stiffness in back of foot (along Achilles tendon) where ankle attaches to heel. Achilles tendinitis can occur due to repeated strain on the tendon during activities that require a lot of ankle flexion (running, squatting, etc.). Muscle imbalances and tight calf muscles can exasperate it. 

IT band syndrome: Pain is often felt along the outermost part of the knee and outer thigh. You can learn more about the signs and symptoms of IT band syndrome here.

Shin splints: Pain is felt along the shin bone of the lower leg and can be caused by a sudden increase in activity volume or duration.

Hamstring, glute, and ankle injuries: This can include muscle pulls, tears, strains and sprains, or pain due to tightness in the hamstrings, calves, or Achilles tendon.

Plantar fasciitis: Pain is felt in the heel and arch of the foot and typically worsens when the toes and foot are stretched upwards towards the shin and during the morning after strenuous activity. You can learn more about the signs and symptoms of plantar fasciitis here.

Stress fractures: Pain can be sharp or aching. Pain from stress fractures can sometimes be felt during activity and rest and is often accompanied by swelling. For runners, stress fractures most commonly affect the shins or feet and can be caused by overuse, sudden increases in activity volume and intensity, or direct impact from falls.

Nerve pain with sciatica: A sharp, shooting, burning, or pinching pain can run from the lower back or hip area down through the back of the thigh and calves. When runners experience sciatica pain, it’s sometimes the result of tight or inflamed glute muscles placing pressure on the sciatic nerve. You can learn more about the signs and symptoms of nerve pain with sciatica here.

Hip pain: Commonly associated with tendinitis due to repetitive strain of the muscles and tendons surrounding joints. Burning and aching Hip pain can also be caused by bursitis, which results from muscle overuse. More serious causes of hip pain—especially if the pain is accompanied by clicking or grinding sensation indicated cartilage tears. Muscle imbalances, gait issues, running on hard surfaces, and improper or worn-out footwear can also contribute to hip and knee pain. 

Effective Treatments for Runner’s Knee and Other Running Injuries

Regardless of what hurts and why, the most important thing to do is listen to your body’s signs that something is wrong. Pain indicates it time to pause, give your body time to rest, and consider having the pain assessed by a professional, especially if it returns. Ignoring pain can lead to more significant problems, while addressing the cause of pain early on can prevent recurrence and injury. 

But First, RICE

At the first indication of pain and swelling, follow the RICE method to help alleviate pain, swelling and further injury:

Rest: Immediately stop the activity to prevent further damage

Ice: If swelling is present, apply a cold pack in 10-20 minute increments (wrap cold pack in a towel to avoid causing ice burns to skin)

Compression: Painful joints can be carefully wrapped in a compression bandage to help with pain and swelling. Ensure you don’t wrap the area too tightly! Numbness, coldness, a change in colour, or swelling in the area below the wrap indicates your bandage is too tight, negatively affecting circulation. Compression should not be used over broken skin, while sleeping, or by people with diabetes or compromised arterial circulation without direction from a physician or health practitioner.  

Elevation: To help reduce swelling, use pillows to elevate the affected limb above the level of your heart. 

Pain and swelling that returns or persists after adequate rest, ice, compression and elevation, should be checked out by a practitioner to determine the cause and proper treatment. 

Determining the best treatment for runner’s knee and other running injuries starts with a thorough initial assessment to identify the injury’s extent, root cause, and other contributing factors. 

Treating Runner’s Knee

Treatment for runner’s knee may include a combination of physiotherapy, chiropractic care, kinesiology and athletic therapy to directly address the injury, strengthen the muscles and ligaments surrounding the knee, and correct movement patterns to prevent recurrence and further damage. A treatment play may also include:

  • Deep Tissue Laser Therapy
  • Graston Technique
  • Therapeutic Ultrasound
  • Athletic Taping
  • TENS Therapy
  • Shockwave Therapy

Treating Other Running Injuries

Treatment for running injuries may also include physiotherapy, massage therapy, gait analysis and custom orthotics for improper gait issues. For this reason, Diversified Health offers a comprehensive approach to treating injuries. Our in-clinic team comprises chiropractors, physiotherapists, kinesiologists, athletic therapists, registered massage therapists, and acupuncturists, working together to offer the most effective natural treatments for pain and injury. Our variety of treatment approaches allows us to tailor every treatment plan to your specific situation and needs. 

Take the Next Step

Whether you are a seasoned athlete or a novice runner, when pain or injury slow you down, our practitioners at Diversified Health can help. Take the first step on your road to recovery by booking an appointment with one of our practitioners today. Call (250) 382-0018 or book an appointment online. We offer direct billing and weekday and weekend appointments. Please view our hours of operation and location details here.

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Why Athletes Love Sports Massage

Why Athletes Love Sports Massage

Who doesn’t love a great massage? While everyone could benefit from the tension-relieving benefits of a relaxation massage, massage therapy goes beyond relaxation by using treatment-specific techniques to relieve deep muscle tension, relieve pain and facilitate healing. For athletes and highly active individuals, sports massage not only helps mitigate injury but can also help improve performance. Read more to learn what makes sports massage unique.

What Sports Massage Is + Its Benefits

While all massage treatments address varying degrees of muscle tension, sports massage specifically targets areas of the body affected by activity-related tension, wear, or injury. This targeted approach helps facilitate tissue health and healing in the following ways:

  • Relieves pain and muscle tension
  • Increases circulation
  • Stimulates the movement of superficial lymph
  • Reduces swelling and inflammation
  • Relieves muscle fatigue, cramping, and stiffness
  • Improves flexibility 
  • Improves endurance and efficiency of movement
  • Improves range of motion and muscle response
  • Improves tendon flexibility
  • Encourages proper body & muscle fibre alignment
  • Improves recovery
  • Facilitates healing from overuse trauma and injury
  • Helps prevent and relieve DOMS (delayed-onset muscle soreness)

Sports massage can benefit anyone who lives an active lifestyle. Athletes in particular love sports massage because of the double-duty benefits it can deliver. While reducing muscle tension, sports massage can also help improve athletic performance, recovery from exertion, muscle endurance, efficiency, and performance. 

For example, muscles and tendons that are tight and rigid are prone to a limited range of motion, forcing the alignment of the body to and other muscles adjust to compensate. Over time, this can lead to inefficiencies in performance, suboptimal movement patterns, and overuse injuries. For competitive and high-performance athletes, even the slightest advantages count, and so maintaining optimal body mechanics is paramount.

What to Expect During Your Treatment

Your initial sports massage treatment will start with an assessment. During your assessment, a registered massage therapist will note your health and athletic history, any prior injuries, and assess areas of your body experiencing activity-related pain, tension, wear, & tear. 

During a sports massage, a registered massage therapist may utilize various massage techniques, including deep tissue, lymphatic drainage, pressure point, and myofascial release, to address specific areas of pain, tension, stiffness, or swelling. 

It’s not unusual to experience a bit of momentary discomfort or soreness during your treatment—especially during pressure point application or myofascial release, but you shouldn’t feel sharp pain. Thus, continual feedback between you and your RMT is essential to the overall success of the treatment.

Patients typically report feeling immediate improvement in pain, tightness, and tension following their sports massage. You will also likely notice increased warmth and circulation. Depending on your specific condition and the techniques used during your treatment, you may also experience mild tenderness immediately following your treatment. 

Signs It’s Time for a Treatment

  • A feeling of tightness and heaviness in your extremities
  • New pain or discomfort that doesn’t resolve itself following rest
  • Prolonged DOMS (delayed onset muscle soreness) and swelling following exertion
  • Prolonged recovery post-activity
  • Limited range of motion and muscle fatigue
  • Persistent muscle “knots” and cramping

The Best Time to Schedule Sports Massage

While sports massage treatments can be carried out on an as-needed basis, some athletes prefer a more systematic approach, scheduling their treatments to take place surrounding athletic events as follows:

Leading up to activity: To help prepare the muscles and tendons, improve range of motion and endurance, and prevent strain and injury.

Intermittently during activities: To relieve muscle soreness, fatigue strain, and cramping.

Immediately following activities: To encourage recovery, reduce swelling, and preserve muscle and tendon flexibility.

Throughout on and off-season: To help facilitate recovery and as part of their seasonal conditioning and rehabilitative work. 

The ideal approach to sports massage is when your practitioner tailors your treatments to your specific needs and goals. 

Take the Next Step

Whether you are an athlete or lead a highly active lifestyle, to find out if sports massage is right for you. Contact Diversified Health Clinic about booking a sports massage assessment & treatment with one of our registered massage therapists. Call (250) 382-0018 or book an appointment online.

We offer direct billing and weekday and weekend appointments. Please view our hours of operation and location details here.

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Private Victoria Rehab Gym Helps You Recover From Sports Injuries

Private Victoria Rehab Gym Helps You Recover From Sports Injuries

Few things are harder for athletes than being stuck on the sidelines due to illness or injury. Prolonged recoveries are especially hard on the psyche and your hard-earned physical conditioning. When sports injuries hold you back from the activities you enjoy, it helps to have a game plan for moving forward and an environment conducive to healing and mobility. Here’s how our private Victoria rehab gym can help you get back in the game. 

Recovery-Centric Environment

Our guided training not only helps you recover from sports injuries but helps prevent new ones while improving your overall performance. 

It can be tempting to continue with your regular training while injured, but you run the risk of directly or indirectly aggravating any pre-existing injuries further. When training with an injury, it’s also common to place undue stress on other areas of your body with movements that can lead to muscle imbalances and mobility issues. This is why physiotherapist and kinesiologist guided training is vital. 

At our Victoria rehab gym, you’ll be working with experienced practitioners that will guide you through exercises, stretches, and treatments specifically tailored to helping your body repair and recover from injury while preventing new ones. 

We’ll guide you through recovery-focused movements designed to increase range of motion, improve mind and muscle connection, and stimulate specific stabilizer muscles that haven’t been firing optimally. For example, recovery for a common MCL strain may include physiotherapist-guided training that focuses on activating and strengthening stabilizer muscles and correcting incorrect movement patterns to treat injury and prevent re-injury. 

Multidisciplinary Experts at Hand

As part of Diversified Health Clinic in downtown Victoria, our Victoria rebab gym is reserved for Diversified patients only. This means you’ll never have to wait in line for equipment, and you’ll receive expert-guided training throughout your workout. You’ll also have direct access to our multidisciplinary practitioners and treatments, including physiotherapy, massage therapy, chiropractic care, acupuncture, IMS/Trigger Point Dry Needling, and more. Our patients benefit from our combined approach to helping you heal from sports injuries as quickly and comfortably as possible. 

Learn More About Our Victoria Rehab Gym and Sports Injuries Treatments

Take the first step on your road to recovery by booking an appointment with one of our physiotherapists today at (250) 382-0018 or book an appointment online. We offer direct billing and weekday and weekend appointments. Please view our hours of operation and location details here.

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Safety Rules for Runners

running-shoes_13602015Most running safety rules are common sense; and by taking a few precautions while out running  you can avoid getting injured or becoming a victim.  Here are a few steps to stay safe on your next run:

Before you start:

Take a moment and give yourself a safety check.  Are your shoes tied? Do you have ID? Are you familiar with the route? During your run, watch out for uneven sidewalk, roots, rocks and branches.  Always avoid running alone in unpopulated or heavily wooded areas and avoid unlit routes. Carry a fully charged cell phone and always call police if you see something or someone suspicious.

Leave word:

Make sure your friends or family know your running routes and inform someone of which route you are running.

Night Running:

Make yourself visible! Wear light or bright colored clothing that are highly visible; think about wearing a reflective vest for your night time or early morning runs.

Cars:

Many drivers are distracted, so don’t assume that they see you. Be sure to make eye contact with drivers at street crossings, and always be extra careful of stopped cars waiting to make a turn. Stop and wait until they make the turn, or run behind them.  Always run on the side of the road or the sidewalk where you are running facing traffic.

Cyclists:

Watch out for cyclists and other runners. If you’re approaching a runner or cyclist, communicate with them and let them know which side you’re passing them on.  Before you stop or turn around on a trail, always look over your should to avoid a potential collision with an oncoming cyclist or passing runner.

Listening:

Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles, cyclists and people. If you must use headphones, run with the volume low and with ear-buds, just use one.

What to Carry:

Put your driver’s license in your pocket or wear an ID tag on your shoe and it’s always a good idea to have a small amount of cash on you, in case of emergency.

If a location or person makes you feel uncomfortable, trust your instincts, and remove yourself as quickly as possible.

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Choosing a Running Group

marathon-runners-580x387With so many approaches to running and fitness, you want to be sure that you find just the right group: whether that’s 5K, running a 6 minute mile or training for a marathon. Running groups usually ask for a nominal annual fee which covers the cost of weekly coaching. Here are some ideas to get you started on finding a running group that’s right for you.

Location
Make sure that the location, time of day and day of the week work for you. If you have a long commute or it’s at an inconvenient time or day; there’s a good chance that you will sabotage yourself and stop going.  Most running groups have a weekly training session, and then a long run during the weekend.

Coaching Style
The coach’s training style will have a large influence over the runners and is an important step in determining if a particle running group is for you. Are you looking for strictly training, or are you looking for a social aspect? Does their training approach work with what your needs are? Is the trainer patient with beginners, and are they motivating the seasoned runners? Most running groups will let you do 1 or 2 classes with them before you join.

All Levels
Make sure your running group can work with everyone in the class.  You should be looking for flexibility in the group, as well as making sure that your specific needs will be met. Make sure your running group promotes other activities such as swimming or cycling:  cross-training is important to keep your body healthy and injury free.  If you have any medical limitations, or are recovering from an injury, make sure to ask if they can tailor the classes to include your healing time or physical restrictions.

Do You Race?
Pick a group that likes to race and that has many different race options. The range should include 5Ks, 8Ks, 10Ks, half marathons and marathons. It’s a great way to keep yourself motivated.

Access to Healthcare Practitioners
As with any sport, accidents and injuries happen. It helps if your running group is knowledgeable about healthcare practitioners that deal with running injuries; such as local Massage Therapists, Physiotherapists and Chiropractors, and can refer you to these professional if needed.

Check your local running store for information on running groups –  they’ll be able to direct you to a group that’s right for you.

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Choose to Move – Inspiring Stories

Check out part two of our Choose to Move campaign, which highlights the difference physiotherapy can make, and the positive role it plays in helping people live fuller, more active lives.

 

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Bandages, First Aid Kits & Apps

kitThe best part about summer is all the time we get to spend outside; and spending time outside means that they’ll be accidents, and injuries. Here’s what you’ll need to be ready.

When discussing bandages, many people aren’t sure if it is better to leave the wound uncovered or to use a bandage.  The best thing you can do is: clean, treat and protect.

Cuts that are left uncovered will dry out and form a scab. A scab can slow down the healing process by creating a barrier between the cut and healthy skin cells. The cells have to grow under the scab in order to form new tissue and heal.  If a scab forms, it can be scratch or torn off, which causes a re-injury, and can leave a scare.

Cuts that are covered can prevent a scab from forming, minimizing the chance of scarring, protect from a re-injury, and can prevent exposure to germs and secondary infections.

Whenever you are spending time outside, remember to bring a first aid kit with you. Making a first aid kit is easy, inexpensive and quick – and it could save your life.

Your first aid kit should contain:

  • Sterile gauze pads (dressings) in small and large squares to place over wounds
  • Roller and triangular bandages in various sizes to hold dressings in place or to make an arm sling
  • Adhesive bandages in assorted sizes
  • Scissors and tweezers
  • Moistened towelettes
  • Alcohol-based hand cleaner
  • Antiseptic wipes or soap
  • Thermometer
  • Tongue depressors
  • Chemical cold pack/ Instant ice packs
  • Petroleum jelly tube
  • Safety pins
  • Flashlight
  • Pencil and pad
  • Soap
  • Eye patches
  • a pocket mask
  • Emergency blanket
  • Disposable non-latex gloves, such as surgical or examination gloves
  • Sunscreen/bug repellent
  • First aid manual
  • Non-prescription drugs (pain reliever, anti-diarrhea medication, antacid, laxative, activated charcoal)

“The official Canadian Red Cross First Aid app puts lifesaving advice in your hands. This free app helps you maintain your first aid skills and respond to everyday emergencies. By downloading the app on your smartphone or tablet, you get instant access to videos, simple, step-by-step instructions guide you through everyday first aid scenarios.  The preloaded content means you have instant access to all safety information at any time, even without reception or an Internet connection”.

If you are going camping  or hiking to a secluded area, you might want to take a first aid course. Most community centres offer inexpensive 2 day or evening classes.

The major benefits of  knowing first aid are that it affords people with the ability to provide help during various emergency situations, and that the right methods of medical help are provided.

Accidents will always happen, however, trained individuals with the right first aid equipment can ensure safety for everyone. Without the proper first aid, a simple injury can turn into something much more serious.

So enjoy the great outdoors, but be prepared.
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Replacing Your Running Shoes

Replacing Your Running ShoesHere is a simple guide to help you choose your next pair of running shoes.  Running in old worn-out shoes is one of the most common causes of running injuries. Your shoes lose cushioning, stability and shock absorption over time. A “good” rule of thumb is to replace your running shoes every 500km.

Shoe sizes are not standard:

Shoe sizes will vary according to the brand and the style.  A good rule of thumb is to always try the next size up.  You will immediately be aware if the next size up is too large or might be a better fit, and always go by how the shoe feels. Shoe sizes will vary according to the brand and the style. Don’t buy a shoe according to the number associated with the size; go with how the shoe feels.

Your feet are not the same size or shape:

Make sure that the bigger or more wider foot is fitted first, and be sure to wear the same socks that you will normally wear with your runners.

Be fit for running shoes late in the day:

Always shop for runners later in the day — your feet expand and swell after bearing weight during the day. You should also bring any orthotics or inserts that you normally wear in your runners.

Select shoes that match the shape of your foot:

Everybody has a different and unique shape to their feet (e.g., wide forefoot, narrow heel) and needs to be fitted accordingly. Keep in mind that a popular brand might not work for you, and let go of the notion that the runners will “stretch” to fit your feet.  Also make sure that you compare several brands and styles and test them out in the store.

It might seem obvious but your runners should be slightly longer and wider than your feet, so that the balls of your feet should fit comfortably in the runner. The upper part of the runner should not rub on the ankle bones and the heel should not excessively move inside the shoe. A runner that is either too loose or too tight can cause injuries.

Make sure that you choose a runner that is appropriate for the type of activity you will be doing, such as running, walking, or cross training.

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How to Properly Size Your Bike

How to Properly Size Your BikeIn order to enjoy cycling without injury; the choice of bike, proper frame size, and adjustments of the handlebar, seat and pedals can play a huge part; so size does matter when choosing a bike.

Here’s how to tell if the bike is truly right for you, and specific points on how you can fine tune the seat and handlebars to make it perfectly comfortable for you.

Frame Size:

The first step is getting the right size bike, so stand over the frame with both feet flat on the ground. A properly-sized road bike frame will allow an inch or two clearance between the top tube of the frame and your crotch. A mountain bike should aim for twice this distance.

Seat Height:

Your seat height should be set to a height that allows your leg to extend until it is almost completely straight when you are sitting on the seat. There should be only a slight bend to the knee when your foot is on the pedal in the bottom position.  A common mistake is for people to think that they should be able to sit on their seat touch the ground.  For maximum comfort, you want your seat to be level.

Handlebar Position
The goal of handlebar height adjustment is to find the position where you can ride comfortably without putting strain on your back, shoulders or wrists

Your handlebars should be at least as high as your seat, or even above it, so you can ride upright. If your handlebars are lower than your seat you’ll be pushed into your handlebars, and you’ll place more stress on your wrists, arms, neck, and back.

Making sure your bike fits is of utmost importance to cycling injury free.

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