Tips

Cycling

June is cycling month in the province of British Columbia and a great time to get on your bike and enjoy the benefits of biking.  Cycling is a great way to get some exercise, enjoy the fresh air, and reduce the use of your car.  It helps build muscle strength, increase stamina, and reduce joint pain and stiffness.

Here are some cycling tips (courtesy of the Physiotherapy Association of British Columbia) that will prevent injury and maximize your bicycling benefits:

1. Select a bike that fits.  A bike that fits-frame size, pedal alignment, handlebar position and saddle height-promotes good posture.  Your physiotherapist can provide tips on correct bike fit and can correct mechanics before pain and injury develop.
2. Choose cycling if you have osteoarthritis in your hips, knees or feet.  The non-impact, rhythmic motion helps reduce joint pain and stiffness and keeps your muscles strong.
3. The aerobic benefits of cycling help to manage high blood pressure and reduce the risk of heart disease.  Your physiotherapist can help determine the right level of aerobic exercise and develop a program to meet your goals.
4. Stretch and strengthen off your bike to improve on-bike performance.  Your physiotherapist can create a program to treat muscles that are prone to tightness as well as help you strengthen areas such as your core to improve your cycling efficiency.

 

Bike safety involves having the right equipment and following the rules of the road.  A bike helmet is a must as is bright, reflective clothing and bike lights at night. For complete coverage of bicycling safety tips visit:  http://bikemonth.best.bc.ca/

If you would like to get started cycling and would like some advice, or if aches and pains are keeping you off your bike, an assessment with a physiotherapist is the starting point to get you biking pain free.  To book an appointment with a physiotherapist at Sport and Spine call 604. 854.3545.

Todd McGladdery
MScPT

Websites to visit:
Physiotherapy Association of British Columbia  http://www.bcphysio.org
Bike Month Website http://www.bikemonth.best.bc.ca

Stretching

To get the most from your stretching program customize your routine to fit your needs.

Benefits of Stretching

• Increases flexibility
• Improves joint range of motion
• Stretching may help prevent injury> Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.
• Improves circulation
• Promotes improved posture
• Can relieve stress

How to Stretch Properly

Stretch until you feel slight pulling but no pain. As you hold the stretch the muscle will relax. As you feel less tension you can increase the stretch again until muscles feel the same slight pull. Hold this position until you feel no further increase.

For more information on stretching or for a stretching program book an appointment with one of Sport & Spine’s trained therapists!