{"id":24724,"date":"2019-06-04T12:51:40","date_gmt":"2019-06-04T18:51:40","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=24724"},"modified":"2023-06-23T10:50:22","modified_gmt":"2023-06-23T16:50:22","slug":"be-safe-on-the-bike","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/be-safe-on-the-bike\/","title":{"rendered":"Be safe on the bike"},"content":{"rendered":"
<\/div>
\"This
Buckle on that helmet – biking, whether on a road or trail, is great exercise for people of all ages. Photo courtesy UCHealth.<\/figcaption><\/figure>\n

Snow has melted, singletrack has dried out and bikers are hitting the trails and roads.<\/p>\n

From expert racers to the novice rider, biking is a great way to stay fit and get outside.<\/p>\n

\u201cIt\u2019s a good aerobic activity, it helps you strengthen muscles, improve endurance and it is low impact,\u201d said Christy Kopischke<\/a>, a physical therapist with UCHealth SportsMed<\/a> and Occupational Medicine<\/a> clinics. \u201cPlus, it gets you outside, which is huge. One recent study shows being in nature for four minutes can lower your blood pressure.\u201d<\/p>\n

Below, Kopischke outlines must-knows for staying safe while biking this summer.<\/p>\n

Find the right fit<\/strong><\/h3>\n

Whether you\u2019re racking up the miles or just coasting around town, it\u2019s important to be sure your bike fits well. Physical therapists and bike shops can help fit a bike to your body.<\/p>\n

If you start to have pain while riding, recheck that fit. For instance, if you\u2019re a road biker who\u2019s having neck pain, a bike fitter might adjust the bike\u2019s stem height, or change up your overall reach or hand position.<\/p>\n

But sometimes, adjustments need to be made to the rider.<\/p>\n

\u201cIf you have inefficient mechanics or ride with a dysfunctional movement pattern, you could develop some issues,\u201d Kopischke said. \u201cWith neck pain, it could be that you need to foster more movement in the thoracic spine so that when you turn, you don\u2019t irritate your neck. Or if you\u2019re weak, strengthening exercises may help with comfort on your bike.\u201d<\/p>\n

\"This
Christy Kopischke is a physical therapist at UCHealth SportsMed Clinic in Steamboat Springs. Photo courtesy UCHealth.<\/figcaption><\/figure>\n

Strengthen for better biking<\/strong><\/h3>\n

Biking requires much more than leg strength \u2013 a strong core, upper body strength and good balance are also key.<\/p>\n

\u201cPeople forget that biking involves a lot of balance,\u201d Kopischke said. \u201cWhen you\u2019re\u00a0 balanced, your response time is quicker.\u201d<\/p>\n

Consider mountain biking down a rocky trail. If you ride in a balanced, athletic stance with your core engaged, you\u2019ll be better able to stay upright if you hit an unexpected rock.<\/p>\n

Spend time strengthening the core and upper body, and don\u2019t forget exercises that foster balance, from yoga poses to simply standing on one leg.<\/p>\n

It also pays to learn good biking techniques, such as engaging muscles through the entire pedal stroke to always looking ahead, down the trail or road. \u201cIt may seem like you just get on and pedal, but there are strategies to be more efficient on your bike,\u201d Kopischke said.<\/p>\n

Gear up for safety<\/strong><\/h3>\n

A good fitting helmet is a must-have. Gloves and sunglasses also provide protection, while downhill mountain bikers should wear pads for further protection from falls. And choose the right bike for your riding style.<\/p>\n

\u201cIf you get a bike that suits your style of riding, you\u2019ll feel more stable when you ride,\u201d Kopischke said. \u201cAnd if it doesn\u2019t fit well, or you haven\u2019t learned how to maneuver it, you can have more challenges.\u201d<\/p>\n

Be aware of possible injuries<\/strong><\/h3>\n

With road biking, injuries to the neck, back and knee are most common. With mountain biking, shoulder and collar bone injuries may happen due to falls, while knee injuries can also crop up.<\/p>\n

If you\u2019ve been injured in the past and are worried about how it might impact your riding, don\u2019t hesitate to reach out to a physical therapist.<\/p>\n

\u201cWe can assess muscle and joint imbalances, give you appropriate exercises and advise you on what to be aware of when you\u2019re riding,\u201d Kopischke said.<\/p>\n

And if you give biking a try and find it\u2019s not for you, that\u2019s okay, too.<\/p>\n

\u201cDon\u2019t just do something because it\u2019s good for you,\u201d Kopischke said. \u201cIf you prefer walking, then walk. Doing activities you enjoy means you\u2019re going to stay more engaged and move more often. But if you like biking, then have fun with it. Personally, I love it.\u201d<\/p>\n

 <\/p>\n

This story first appeared in the Steamboat Pilot & Today<\/em> on May 27, 2019.<\/p>\n","protected":false},"excerpt":{"rendered":"

Snow has melted, singletrack has dried out and bikers are hitting the trails and roads. From expert racers to the novice rider, biking is a great way to stay fit and get outside. \u201cIt\u2019s a good aerobic activity, it helps you strengthen muscles, improve endurance and it is low impact,\u201d said Christy Kopischke, a physical […]<\/p>\n","protected":false},"author":2163,"featured_media":24725,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9142,4835,271,9149,4097,9187,2641],"class_list":["post-24724","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-active-life","tag-biking","tag-exercise","tag-pre-hab","tag-preventive-care","tag-readysetco","tag-uchealth-sportsmed-clinic-steamboat-springs"],"acf":[],"yoast_head":"\nBe safe on the bike - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Biking is a great way to stay fit and get outside. 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