Bike Right, Bike Fit! - A Physical Therapist's Perspective - Fort Lee Physical Therapy - Fort Lee, NJ
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Picture of Hyun J. (June) Park,  PT, DPT, CIDN

Hyun J. (June) Park, PT, DPT, CIDN

Dr Hyun Park graduated from the University of Medicine and Dentistry of New Jersey (UMDNJ) with a Doctorate in Physical Therapy. She is certified in dry needling by the Integrative Dry Needling Institute and a member of the APTA (American Physical Therapy Association).

Bike Right, Bike Fit! – A Physical Therapist’s Perspective

With cooler temperatures, the bike paths are busy places. Local physical therapists are offering a few tips for riders who are thinking of dusting off their bikes for a ride.

Take a look at how your bike fits and how fit you are for biking. Getting both you and your bike in shape are the keys to a fun, safe ride. Make a visit to your bicycle shop to be sure everything is in good working order and that the handlebars, saddle and pedals are properly adjusted for your height.

  • Handlebars should be slightly wider than shoulders.
  • The saddle should be level. If the saddle tips downward pressure will be placed on your hands and lower back.
  • The closer the angle of your knee to pedal is to 35 degrees, the better function you will have with less stress on the knee.

“For your own tune up, it is important that you have good flexibility of the hamstrings, quadriceps and gluteal muscles.” These muscles generate the majority of pedaling force and experience a high frequency arc of motion. Proper stretching, balance and strengthening exercises will help with coordination of bicycling-related skills such as pedaling and maneuvering the bicycle.

“We see lots of people in the clinic who overdo when they first start back riding.” Therapists have the necessary medical training to thoroughly assess general fitness levels, taking other medical concerns into account, and make specific recommendations.

For more information on how to be sure your bike fits you can contact us at (201) 585-7300. This information is not intended to replace the medical advice of health care providers. Please consult your physician or a physical therapist regarding advice about a specific medical condition.

Posture Tips for Cyclists from the American Physical Therapy Association:

  • Change hand position on the handlebars frequently
  • Keep a controlled but relaxed grip on the handlebars
  • Back strength is important, especially for road bike riders
  • Wear a riding-soled shoe to avoid foot pain and increase your mechanical efficiency
  • Always wear a helmet.

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