This information is provided by the California Physical Therapy Association:
2) A proper bike fit depends on accurate frame and handlebar heights as well as seat height, position and tilt.
(31%) and back (30%).
parts of the bicycle.
post or tilt the saddle, slide the seat forward or shorten the stem. Wear the helmet further back on the head and
remove the visor. Maintain a straight upper back with the chin tucked down.
connected to the pedals to maintain knee flexion at 25 degrees at the down stroke with the heel at three o’clock
in line with the forefoot. Also, pedal with knees in line with toes, ride in lower gears and on flatter surfaces and
use shoe cleats.
raising the handlebars or installing a shorter stem and shortening the pedal crank length. Intermittently standing
up while cycling and using a softer, wider seat also may help.
frequently altering hand positions, replacing the seat stem with a shorter, adjustable or more upright version and
rotating the entire handlebar forward.
pain, raise the handlebars, tilt the saddle nose down, properly adjust the seat height, limit the use of aerobars
and dropdown bars and install shorter cranks.
bicycling can be reduced by inserting metatarsal pads or rigid arch supports if cycling shoes have enough room
and moving shoe cleats back. Sometimes, just loosening the front strap of the shoe can relieve pain.
target specific parts of the body and improve range of motion. Physical therapists, who are experts in human
movement, function, wellness and fitness, can demonstrate proper body alignment for bicyclists and
recommend individualized stretching and strengthening exercise programs.
Cycling – Proper Bike Fit is a component of Move
California Physical Therapy Association.