BikeKit: How a Professional Bike Fit Can Prevent Pain and Injuries

Spring is coming, and with it, the irresistible urge to get back on your bike. However, before heading out for your first rides, it's crucial to ensure your bike is properly adjusted to your morphology. This adjustment is even more critical if you have new wheels or if you experienced pain during your previous rides, whether on the road last summer or on your trainer during winter. According to studies, more than half of cyclists suffer from back and neck pain, often attributed to poor bike positioning. So let's make sure you're not one of these cyclists!

Why Choose a Professional BikeFit?

A BikeFit performed by a physiotherapist goes beyond just adjusting saddle height. It's a complete biomechanical analysis that takes into account your morphology, flexibility, capabilities, and cycling goals. A professional adjustment in physiotherapy combines expertise in both your body's and bike's biomechanics to allow for the best possible combination. Our physiotherapy approach enables us to identify and address physical limitations that could affect your position on the bike. Adjustments are then made to the bike based on your capabilities, and if parts need to be changed, you'll be advised on which parts to purchase.

💡 Pro tip: Don't wait until you're in pain to get your bike fitted. A preventive BikeFit at the start of the season will allow you to fully enjoy your rides throughout the year.

Key Points of a Good Bike Fit

1. Saddle Position

The height, angle, and setback of the saddle are essential for optimizing your pedaling power and preventing knee pain. A saddle that's too high increases pressure on the pelvic region and decreases pelvic stability, while a saddle that's too low increases knee pressure and reduces pedaling efficiency. An inadequate angle can create a sensation of sliding forward or backward, which increases pressure on the upper limbs. Excessive saddle setback will force you to stretch to reach the hoods, thus increasing body tension and risk of pain.

2. Handlebar Position

The distance between the saddle and handlebars is crucial for optimizing your position and preventing pain. Handlebars that are too far away force you to stretch excessively, creating tension in your back and shoulders, while handlebars that are too close compress your position and limit your breathing. Handlebar height directly influences your back position: too low overloads your wrists and neck, too high reduces your aerodynamics and efficiency. Handlebar width should match your morphology - bars that are too wide or too narrow affect bike control and can cause shoulder tension. Finally, the angle of the hoods plays an important role in wrist comfort and weight distribution on the bike.

3. Cleat Positioning

Cleat rotation and advancement play a crucial role in the biomechanical alignment of your lower limbs. Too much external or internal rotation of the cleat can create excessive tension on the knees and hips, while improper advancement can compromise your pedaling efficiency. A cleat that's too far forward can overload the forefoot and cause metatarsalgia, while a cleat that's too far back can reduce power and create calf tension. Lateral alignment is also essential: a position that's too wide or too narrow for your morphology can lead to harmful compensations in the hips and knees. Be careful when deciding to replace your cleats worn by previous seasons' kilometers.

Warning Signs of Poor Bike Fit

When starting or returning to cycling, it's normal to feel some mild discomfort that should quickly fade. However, here are the warning signs that require special attention:

• Persistent numbness in hands or feet (beyond 2-3 rides)

• Lower back or neck pain that doesn't decrease with warm-up

• Knee pain during or after cycling, particularly if it intensifies

• Feeling of imbalance while pedaling

What's considered normal at the start of the season:

• Mild muscle fatigue that disappears within 24-48h

• Temporary saddle sensitivity

• Moderate upper back tension that gradually improves

Conclusion

Poor bike fit isn't just about comfort - it's a matter of health and performance. Chronic muscular compensations and reduced pedaling efficiency can not only diminish your riding pleasure but also lead to injuries that could force you to pause your season. Conversely, an optimized position significantly improves your comfort and energy efficiency, two particularly important aspects for long rides and sporting events. The key to success lies in a deep understanding of the unique interaction between your body and your bike. So let's work together to optimize all this and make your cycling season as enjoyable as possible.

Ready for a comfortable cycling season? Don't let poor bike fit spoil your riding pleasure. Book an appointment now for a personalized BikeFit and start your season on the right foot!