Toronto-based chiropractor obsessed with bikes and helping people get healthier. Helping you with injury prevention/rehab, performance, racing recaps and live-streams, strength and anything to help you fuel your cycling passion.
oops youtube sent me here, but you aren't on a bike. Look - I have normal length legs, I've slammed the stem, I'm in the drops, I think my arms are normal length, but by my back is not flat like on the videos, I'm angled upwards. What the heck does it take to be aero, nobody explains and your video is about something else. bike is a ridley noah..maybe the wrong bike, but i bought it at 54cm, I could arguably ride a 55cm, but anyway.....whatever could it be?
I have problems with my shoulders (bursitis) such that I can’t do the side planks, which causes pain. Is there an alternative to this exercise that I can do that won’t irritate my shoulders ? Thank you
Based on professional fitter advice, you should increase your Q angle for medial knee pain. Meaning, widening your stance not narrowing. You do this by moving your cleats to the inside of your foot. Do some research with the European bike fitters. Not the “Cycling Doc.”
Thanks for your comment but I think you are mistaken. If you widen your stance you will decrease the Q-angle - straighter thigh and leg means less Q ANGLE. If you bring the cleat out and the foot/knee in you would increase the q-angle - just like I did and what you said. Google Q-angle measurement. I also said this is NOT A BIKE FIT - this is what I did that worked for my fit, which also depends on one's saddle position amongst several other factors.
I have pain on the inside of my knee with stairs and walking after my previous mountainbike ride last year. Been riding 3-4 times per week on racing bike and mountainbike, and replace my shoes and cleats for the first time in 4 years for the mountainbike. Because my shoe was rubbing the cranks sometimes.. i decided to put the cleat as far as possible to the inner part of the shoe (putting my feet as far away from each other and the cranks as possible with the shoes). Also riding with eggbeater cleats which have a lot of float. Could this potentially caused the problem, because there is more tension this way on the inner side of the knee?
Definitely! Cleat position is the most important part of the fit! When I do a bike fit I want my patients to feel the cleat under the ball of the foot under the 2nd toe :)
hey great video. just a quick question ive been having inner knee pain since i was about 10 years old. i can still ride but i am quit a lot slower as i have to walk up hills as my inner knee pain becomes to bad when i go up hill. do you happen top have any exercises which could help
Hi, If I want to put these exercises along with the core workouts as part of my routine how many times a week should I do them? I have the same question for core strength workouts. I train for 5 days a week on the bike and have 2 gym session, I can fit these in the evening everyday comfortably for 30 min. I wanted to know what would be a recommended amount so I don't overdo it.
@@tt-tk9076 I have a chiropractic degree - do you want to see that ;) ask any pro and they will tell you a more flexible and mobile body allows you to adopt a more flexed forward/less upright and more aerodynamic position. Kick dirt
I ride pain free but I also gave up on diamond frame bikes! I ride a recumbent now and would never consider going back. I have speed and comfort whereas the diamond frame only gave me speed. BTW lots of negatives being stated about recumbents by people who have not ridden a recumbent . 3:33 look at what he says and look at what he has to do to see? I do not have to hold my head up anymore , or have body weight on my hands and arms, or sit on 6 square inches of saddle ! Bacchetta Giro A20 and I lead rides with it . Life is too short not to ride in comfort.
Excited I found this channel! Been doing these exercises to help me get comfortable with clip on aero bars. I did a short 30 min ride after the video and have had no back or neck pain since! Will have to build up time with the clip ons, but this seems promising! Thanks!
I saw this last night after my knee pain came back. After watching, I stretched GM before and after sleep. I increased saddle height two mm and started by standing up in the pedals. And did two extra stretches today. This has eliminated four months of minor pain in just one day. Thanks❤
May I ask, as a chiro that sees a lot of cyclists and being one yourself, is it possible if someone is consciences about this and proactive doing these stretches and exercises, to undo ALL the negative effects of cycling and maintain a healthy structure?
The honest answer is...dunno. Nothing in health is absolute. You can never smoke but still get lunge cancer.... but the odds are low. Same here; hit the gym, squat, deadlift, do your stretches, get a bike fit and put the odds in your favour.
@@DrAlexRitza Yes, thank you ... but that's why I'm asking if "it's possible". For example, road accidents as a driver are a fact of life. Being on the road is more dangerous than in an airplane. However, I would say most people would agree that if you are careful and defensive with your driving, you can reasonably expect a lifetime of driving without a life altering accident. No guarantee, but a reasonable expectation. So the benefits outweigh the risks. With cycling, and doing pre-hab on your posterior chain, is it a similar concept? For context, I ask because I'm considering cycling as a new hobby, but I'm also very health conscious and proactive. Just want to get an idea of what I'm getting myself into. Thanks!
I have had upper chronic back pain prior to cycling. Now I notice it's returning the next day after a long ride. But I couldn't feel the pain during cycling.
Thank you for making these videos. I’m a cyclist and lift kettlebells. I was looking for information like this to send to a friend. This is perfect. One really important bit of constructive criticism, especially since you made this content for others…please take a look at your Kettlebell Swing. I know you are working with a light bell, and it’s probably a little challenging trying to make a video at the same time, but the timing of the bell descending towards you and when you initiate your hinge is quite a bit off. As I’m sure you can appreciate, it is so easy to hurt your back when form is off. Ballistic movements can be really challenging to time perfectly, yet can lead to injury very easily. Ideally, your spine should not round while the kettlebell is in your hands. As the bell starts to fall toward your body, you should let your arms and hands “reconnect” with your body, almost like you were going to hit yourself in the groin, before you begin to hinge. If you hinge too early, the weight will put undue stress on your lumbar spine. Hinging too early would be like doing a deadlift with the weight too far in front of your body…it would create tremendous strain. I hope this helps. It’s okay if you disagree. I only mean this in the sprint of helpfulness. Admittedly, I am not a doctor or personal trainer or of any expertise. I have hurt myself having this same issue of form and just don’t want to see anyone else get hurt. Otherwise, this information is fantastic, and I appreciate you having taking your personal time to create something to help other people. Happy riding! David
Hi David. Thanks for your comment. The technique I show here is sound. The purpose of a hinge hinge is by definition to take strain off the lumbar spine. Hingeing at the hips is going to strain the glutes - I’ve never had a problem doing this or teaching patients this way. I’ve taken multiple courses on this and you would be okay to mirror this. If the spine is neutral and the core is braced the lumbar spine will be fine.
Hi Jay and sorry for the confusion. The epicentre of pressure should be under the ball of your foot between/in line with the first and second toes. If you feel more pressure on the outside of the foot you would move the cleat inward on the shoe or toward the bike. If you feel too much pressure on the inside of the foot and big toe then the cleat would move outward on the shoe away from the bike. That is how I fit people and it works 95% of the time.
I Get this pain every ride… after 45-50mins… i can stop and relief the pain and start again and stop again after 15-20mins.. I never get this pain when on trainer (Zwift) on the same bike…. 😢
It must be your neck again and it being different outside vs inside. Maybe riding more on tops/less on hoods or drops? A fit would be the next step if you cant find the postural problem. Doesnt sound like a body problem, Sounds like a fit problem.
@@DrAlexRitza funny thing is. Like today i did a 60min non stop ride - almost all out workout. A lot of time in low aero position on hoods. Looking more down on the road. I was in the drops too. No pain at all, just my legs that stopped me today.
@@DrAlexRitza did 75minutes without feeling anything today. Omg! I did a fast ride, So next i will ride slow and try to have the same positions. I really really hope I have found a way to ride pain free. Gonna cry
Used electroacupuncture (on myself but I would do this to a patient) next to the femoral nerve at spleen 12 (sp12) and the anterior branch of the obturator nerve in front of the adductor longus to fix the problem.
I know this sounds stupid, but I love race bikes even though I sit in the office a lot, and I like to ride aero and fast... a relaxed endurance race bike is just not for me. I work at an online bike shop and I've been riding road bikes for 9 years and most of that time purebred race bikes like the Trek 5500 OCLV 120 or Merida Scultura and now I'm ordering the new 2022 Allez Sprint frameset.... and I don't want to end up with 4 cm spacers under the stem.
Neither of those bikes have terribly low head tubes. You can change that a lot with an angled down stem. That said, what you want is what you want. That doesn't mean it's actually doing you any good. Are you in your drops for entire rides? Are your arms 90 degrees? What's your wattage in every zone with a flat back vs sitting up somewhat relaxed on the hoods etc. Cannondale Supersix and CAAD 13 are 16mm lower in the head tube. Sounds a lot like you massage your ego through bike fit😅
Ugh sorry I missed this! Mainly palpation along the course of a nerve. If the nerve feels tender and "ropey" like an uncooked pasta noodle compared to a soft cooked pasta noodle, that would be a good indication there is a problem
Awesome video Cycling Doc. I'm glad my colleague Jonathan B told me about you. I've been away from the bike for a while, and had been thinking of a fit soon. Will contact you. Cheers.
I am doing a 2300km 3week long cycling expedition in the north of Norway in 5 days. I am very nervous cause the inner kneepain I am been strugling with. Your advice helped me before. Hope it will help know aswell.
In my experience my biggest issue is that when I try to get into an Aero position and get my arms to those 90 degrees is that my arm muscles get sore quickly
I have pain on my neck and upper back. My traps and neck muscle becomes weak. I think this is due to cycling for almost 1 year with a big frame for me(5'7) but my gravel bike ST 54, TT 56. Pain in both side of my neck, shoulder, scapula and in the rotator area. I want to try your strengthening exercise.
Just want to say thank you as I have the exact medial knee pain on my right knee. After moving the cleat towards outside of the shoe the sharp pain stopped. Although I still have some dull pain/discomfort but it's 10 x better than before. I'll try those strength/activation exercises and hopefully the pain goes away for ever!
Hey just wanted to say thanks for video, it help relieved my left upper back pain. It was more of a nerve type pain coming over the left shoulder. I have a S22i NordicTrack bike and yes my fit to the bars was too low and far. Change that, but more impressive was the first exercise with one arm behind the back that took away that pain that not even meds could. Within 2 days I was cycling without discomfort.👍👍🚴🚴
You would be also well served on improving your spine mobility and posterior chain mobility (glutes, hamstrings, calves) - should put my get aero video
I use resistance bands as well I do mcgill big 3 I suffered ITB sybdrome for years thanks to youtube I found the exercises for glutmed to prevent it from happening again other exercises i do are single leg rdl bulgarian squats lunges touch down squat reference: squat university
