Preventing Cycling Injuries – Bike Fit and Bike Hacks with Simon Kelly

Hi everybody, my name is Simon Kelly, physiotherapist here at Insync Physio and at Cambie Village here. Today is just a session on sort of bike hacks and bike fit. I personally rode the Gran Fondo from Whistler to Vancouver. It was 122 km. So I obviously trained locally. Did the local mountains, you know the Grouse Grind it's called obviously for that, Seymour Mountain and Cypress, that was really good training I felt. Up a hard mountain, 1km up is pretty tough going but that kind of prepared me well for the 122km.

Anywho, I'll discuss what happened on that in a moment.

First of all I just want to say how important the bike fit is. If the handle bar is down too low, you know a cyclist holds like this, especially in a downward position, there is a little nerve that runs through our hand here on the inside. It's called cyclist palsy. But the nerve is called ulnar. So it's very important to change your grip more so to the thumb side of the hand, or else wear a pair of gloves and make it wider so you're not compressing that nerve.

The other nerve that passes through the wrist, far more common people know a lot more of it, is the median nerve or carpel tunnel syndrome. You might of heard it before. That's from keeping your hands in this position. Now this would usually happen with riders that are riding for hours on end. Didn't happen me thank god on the Fondo.

When the bar is too low, as well it can also create pain in the back of your neck. I'll kind of show you here briefly if I can, sort of. So it it's too low, you're leaning down and your head is craning up, so a lot of cyclists looking up like this get a lot of pain in the back of the neck. So you want to make sure this is the proper height.

Same on the saddle. Saddle height it very very important. If it's too high, you're going to get pain in the back of your knee. If it's too low, a lot of cyclists can have pain in the front of the knee, anterior knee pain or patellar femoral knee pain is what we call it. Lots of different fancy names for that but we talk about that again.

The other thing I wanted to talk about is cleat position as well, also affects pain in the knees. Some cleat position--obviously cleats are what you have under your shoe that clip in here. I don't have them on right now, so I might have to show you in another video. But that can sort of have pain in the outside of the knee that's known as ITB band syndrome where you get a lot of friction from constant bending of the knee here on the outside. Where the ITB band comes down, you can kind of see my ITB joining onto the outside here. So cleat position can be very important for that. They are just a couple of hacks I just wanted to discuss here today.

Tune in sorry - Just before I go when I was personally doing the Gran Fondo, I had a bit of numbness in my left foot actually at about maybe 90km, wasn't too sure why. I had to research it afterwards actually. Sometimes it's due to very tight footwear which I kind of like things very very tight, because I don't want anything falling or moving when I'm cycling that kind of distance. So that's one little fix if you're getting numbness into the left foot. If it's numbness though and it's kind of continuing too long, it could be something more serious. You might have to go to your doctor. It's something called compartment syndrome but that's something else.

Final thing I wanted to talk about was numbness and I was getting a lot of pain sort of in my lower abs. So I believe my core was actually quiet weak. So it think it's very very important to have a strong core, strong stability that drives into your lower legs and that will get you up doing long races like that as well.

Cheers thank you!