Don't Feel Quite Right on Your Bike?
Try These Solutions
Problem: Pain in the front of the knee
Possible cause: Saddle is too low, not allowing your knee to straighten sufficiently during pedaling.
Solution: Adjust seat level so that with your knee straight and the pedal at the bottom of the "spin" or stroke, your heel just brushes the pedal.
Problem: Pain behind or on the outside of the knee.
Possible cause: Saddle is too high, causing knee to overextend while pedaling.
Solution: Lower seat slightly, approximately half an inch initially.
Problem: Neck pain
Possible cause: You may be too "stretched out" on the bike due to a stem that's too long, a saddle that's too far back, or handlebars that are too low.
Solution: Install a shorter and/or a high rise stem or add spacers under the stem. Move saddle forward slightly (a half inch to an inch).
Problem: Low back pain
Possible causes: You may be too "stretched out". You may have low back or hamstring tightness, or possibly a leg-length discrepancy. Bike frame may be too big.
Solution: Adjust your stem for a shorter and/or higher rise, as in "Neck Pain" (above). Stretch low back and hamstrings. Possibly buy a bike with a smaller frame or shorter top tube.
Problem: Hand numbness
Possible Causes: Handlebar may be too low, seat may be too far back or angled down, causing you to slide forward and put too much weight on your arms and hands. Wrist may be bent excessively, causing nerve compression.
Solution: Add stem spacers, or try a higher rise or shorter stem. Level your seat. Focus on a light grip with straight wrists, and change hand positions frequently. Invest in new bar tape and gloves.
Problem: Burning or tingling in your feet
Possible cause: Shoes may be too tight, cleats may not be properly positioned on shoe. You may have a foot malalignment, such as forefoot varus.
Solution: Loosen shoe straps slightly. Move cleats back slightly (about 2mm) to redistribute pressure. If symptoms persist, varus wedges "Lemond Wedge", custom footbeds, or cycling orthotics may be helpful.
Problem: Numbness/pain from saddle
Possible causes: Handlebar may be too low, causing you to rotate pelvis forward to reach bar. Saddle may tilted too far up or down. Saddle may be too far back, causing you to ride on the nose, or saddle may not fit your anatomy.
Solution: Raise handlebar using stem spacers or lower seat if appropriate. Level your seat. Check saddle setback. Try a different saddle, one which allows your weight to be supported on your "sit bones", not on the soft tissue.
Tim McDonald, PT/ATC Student Health Center
