Bike Fitting to Prevent Injury

Being properly fitted to your road bike will not only make your ride more comfortable, but it will also help you maximize your efficiency, increase your speed, and most importantly prevent injury. Here are a few fundamental things to check out the next time you hop on the bike to make sure you have the best fit on your ride!

Frame Size: When standing over the bike, the top tube should be about one to two inches away from your crotch.

Seat Height: At the bottom of your pedal stroke there should just be a slight bend in your knee. There is some trial and error in finding the perfect seat height. If the seat is too high, you might feel your hips rocking while pedaling. If the seat is too low, you may start to feel some pain in your knees.

Seat Position: You will also want to check to make sure your seat isn’t too far forward or backward. To determine this, take a look at where your knee cap is when your cranks are parallel with the ground. The knee cap should be directly over the ball of your foot in this position.

Handlebar Position: The handlebars should be set to a position where your torso makes about a 45-degree angle and your arms form a 90-degree angle with your torso. However, some riders are all about maximizing speed and are willing to sacrifice a little discomfort to achieve this. Whereas other riders would rather be a little slower if it means they can be more comfortable on the bike. This can and definitely should be adjusted accordingly. The angle of the torse will be less if you are trying to be a little more aerodynamic and the opposite is true if you are looking for a more comfortable ride. Sometimes a different stem is necessary to achieve the perfect position for you.

Dr. Ryan Bohn, PT, DPT

Whether you are a beginner, intermediate, or a professional wakeboarder, participating in this sport definitely requires a lot of balance. Lacking balance out on the water can potentially lead to serious injury and emphasizing balance training should be a priority for all wakeboarders. Listed below are three exercises that can help take your wakeboarding skills to the next level and more importantly, minimize the major wipeouts that can leave you injured instead of ripping it up behind the boat. But before you try these exercises out, schedule an appointment at First Choice to make sure these are right for you! 

Bird Dogs. This exercise will strengthen both the glutes as well as the core musculature, which are key muscles when developing a solid foundation and optimizing your balance. To perform this exercise you will start in the quadruped position (on your hands and knees). You are going to want to maintain a neutral spine throughout this exercise, so make sure to tighten up your core by engaging the abs. Next, you will kick one leg straight back and at the same time, raise your opposite arm. Pause at the top of this movement and then lower both your arm and leg. Perform 15 repetitions on one side and then switch to the other side. 

Bosu Ball Squats. Looking for a little more air? Strengthening the quadriceps muscles will give you that extra “pop” off the top of the wake and give you that major hang time you need to land your latest trick. Once you are standing on the ball, bring your legs about shoulder-width apart. Begin the squat by bringing your hips back like you are sitting down in a chair. Pause at the bottom of the squat and then simply stand back up while making sure your knees are in line with the direction of your feet. 

Single-Leg Bridges. Cutting hard into the wake requires a powerful hip drive. This glute strengthening exercise will help maximize your speed coming into the wake, setting you up for some major air. Start this exercise by lying down on your back with both knees bent up and your feet flat on the mat. Now straighten out one leg so your leg is just slightly higher than your other knee. Engage the glutes and drive your hips up. Pause at the top and then slowly lower your hips back to the mat.

If you’re like me, working out and being able to lift weights is much more than just picking a weight up and putting it down.  It relieves stress, keeps your body weight down and most importantly for me decreases mental fatigue and gives you an outlet. With all of the gyms closed, for now, you might be missing the euphoric feeling that you get from working out but do not worry, there are things you can do at home with bodyweight and a little creativity that will help keep you in shape and mentally strong!

Simple bodyweight exercises such as air squats, lunges, push-ups, and pull-ups are a great way to get your heart pumping and hit all of the major muscle groups.  A way to mix it up and include your pets is for every time you throw the ball for your pup, you perform 10 push-ups while they are bringing it back to you. Challenge yourself and your pet to see who gives up first. Spoiler alert: you will lose!  I challenged my chocolate lab and after 10 sets I was throwing in the towel and he was just getting his 4 legs loose.  

It is important in these uncertain times that we do something for our mental well being.  Turn off the news, turn off social media, put the phone down and get a workout in whether it be in your garage, back yard or go on a walk and have some quiet prayer time.  Stress and worry are thieves to happiness and both mental and physical well being. Control what we can control and that starts with our health.  

First Choice Physical Therapy is committed to not only the physical well being of our patients but also the mental and emotional well being of our patients.  We are doing all we can during this time to make sure all of our patients and staff are safe while we continue to provide essential and necessary care to everyone.  We are also committed to promoting and teaching healthy lifestyles at home. If you need suggestions on what to do at home for a safe and effective exercise plan then please feel free to email one of our therapists for help.    

Brannon Chester, DPT
Doctor of Physical Therapy
First Choice Physical Therapy