In this article, we look at the importance of cycling positioning to avoid injury and improve your performance, as well as the benefits of doing it with a physiotherapist. We'll share practical tips to optimize your position on the bike, whatever your level of experience or sporting goals.
Who can benefit from cyclist positioning in physiotherapy?
Cycling positioning in physiotherapy is suitable for all cycling enthusiasts, whatever their skill level. Casual cyclists can improve their comfort, the injured can speed up recovery and reduce the risk of future injury, while athletes can optimize their performance. Depending on your goals and abilities, you could even benefit from all three!
Why cyclist positioning is crucial
Depending on the duration and frequency of your cycling outings, you may spend several hours in the same position, performing a repetitive pedaling motion. It's natural to feel discomfort quickly in this situation if you don't change position frequently and if your position isn't optimized for you. Poor positioning on your bike can therefore lead to a variety of musculoskeletal problems, such as lower-back or knee pain, muscle tension and numbness. This can reduce your efficiency, endurance and performance, as your body can't deliver its full power comfortably. Good posture can prevent these physical problems and improve your enjoyment and performance on your bike.
Basic principles of bicycle positioning
Bikes offer a variety of incredible adjustments, far more than you can imagine. First of all, frames are available in different sizes to best suit your overall body shape. However, it's important to note that exact dimensions may vary depending on the manufacturer and model chosen. For advice and clarification on the best choice of bike for you, it's advisable to talk to a physiotherapist who specializes in bike positioning.
Then, in the clinic, the physiotherapist is able to adjust several components of your bike, from shims to hoods and, of course, the saddle. The aim is to achieve a comfortable position on the saddle that will allow you to distribute your weight efficiently to maximize the power of your legs without putting excessive pressure on the upper limbs or pelvic region. To achieve this, the physiotherapist uses various instruments to measure the angles and alignment of your joints, in order to establish the optimum parameters.
Physiotherapy tips for optimal positioning
The parameter most commonly modified in physiotherapy and often problematic is saddle height. A quick adjustment can be made by placing your heel on the pedal at its lowest position and positioning the saddle so that your knee is in extension. This will place your knee in the correct flexion position when pedaling with the forefoot. Try this trick on bikes used for short distances, such as shared bikes (BIXI) or stationary training bikes.
For your personal bike, a complete and adapted positioning would be preferable, as your settings will remain constant afterwards. What's more, if you need to remove the saddle to travel, don't forget to mark the correct height with a piece of tape so you can easily reposition it. In the event of a problem, your physiotherapist will have the initial and final measurements of your bike, so he or she can quickly readjust it if necessary.
For further advice, consult your physiotherapist with BikeFit expertise!
The advantage of coming to physiotherapy for your cycling position
In addition to adjusting your bike, the physiotherapist's musculoskeletal expertise can also analyze various characteristics of your body to optimize your performance and reduce the risk of injury. For example, a muscular assessment could reveal a lack of strength or control, limiting your potential power or increasing your risk of injury. Similarly, a mobility assessment could identify restrictions of movement or decreased flexibility that could prevent you from adopting more aggressive, aerodynamic postures on the bike.
Once these limitations have been identified, a personalized exercise program can be designed to help you develop your abilities and reach your goals more quickly.
It's also important to note that cycling positioning assessment sessions carried out by a physiotherapist are generally covered by most insurance companies. This allows cyclists to benefit from professional advice without additional financial worries.
Conclusion
Optimal cycling positioning is crucial to avoiding injury and improving your performance. By enlisting the help of a physiotherapist with BikeFit expertise, you can optimize your comfort and efficiency on the bike, while strengthening your musculoskeletal capabilities to reach your goals faster. This will enable you to enjoy your passion for cycling to the full.