With the price of gas continually rising, many Central Pennsylvanians may find that biking to work not only provides excellent health benefits but also drastically lowers commuting costs. Along with the American Physical Therapy Association, First Choice Rehab is urging cyclists to help lower their risk of injury by ensuring that their bicycles are fitted properly.

Ken Lennington, PT, Partner and Clinic Director of the Newport office, says, "When a patient is complaining of bicycling-related pain, I ask for the bike to be brought in for me to inspect. It is surprising how often a poor bike fit is at the root of their problem."

Lennington says that the most common bike fit errors include saddle heights that are either too high or too low, handlebar reach that is either too long or too short, and misalignments of the pedal and shoe. Along with the APTA, he recommends that cyclists do the following to ensure that they have proper bike fit:

• Saddle. Be sure that the saddle is level. If you are sliding too far forward from a forward-tilting saddle, too much weight is being placed on your hands, arms, and lower back. If the seat is tilted backwards, you may place undue strain on your lower back and possibly experience saddle-related pain. A physical therapist can measure proper saddle height by measuring knee angle at the most extended position of the knee in common pedaling.
• Handlebars. Handlebar position will affect hand, shoulder, neck, and back comfort. The higher the handlebars, the more weight will be placed on the saddle. Generally, taller riders should have lower handlebars in relation to the height of the saddle. Riders should re-examine their bicycle fit after bad falls or crashes, due to possible re-orientation of handlebars, brakehoods, cleats, or the saddle.
• Knee to Pedal. A physical therapist also can measure the angle of the knee to the pedal. The closer the angle is to 35 degrees, the better function the cyclist will have and with less stress on the knee.
• Foot to Pedal. The ball of the foot should be positioned over the pedal spindle for the best leverage, comfort, and efficiency. A stiff-soled shoe is best for comfort and performance.

Physical Condition

"Good flexibility of the hamstrings, quadriceps, and gluteal muscles is crucial because these muscles generate the majority of the pedaling force and must ideally move through the pedal-stroke in 80-90 revolutions per minute," states Lennington. "Proper stretching, balance, and flexibility exercises help with coordination of cycling-related skills such as breaking and cornering." Lennington also cautions that changes in riders' strength and flexibility affect the ability to attain certain positions on the bicycle and also may require them to re-examine their bike fit.