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how to fit your bike correctly
Photo by Coen van den Broek on Unsplash

Learn How to Fit Your Bike Correctly With These Simple Tips

Did you know that riding a bike that doesn’t fit your body can cause and exacerbate nerve and orthopedic problems?

Avoid nerve and joint pain with the following tips!

Before We Begin: Ask for Help

If you are spinning at a gym or in a class, ask for assistance from cycling instructors if you need help you setting up your bike. Everyone needs help doing this when they begin!

If you are cycling at home, come see us at the clinic or have us come out to your house! Clinic owner Heather Jeffcoat, DPT does custom fit assessments in her Sherman Oaks office and our other locations across the greater Los Angeles area.

Where is Your Tush?

Before you even sit on the bike, know where you should be sitting!

Your sitting bones should be seated on the back (widest part) of your bike saddle. Sitting correctly on the bike will be one of the most important factors to keeping you from developing orthopedic or nerve issues.

downstroke correct

Seat Height: Not too Low, Not too High

The height of the seat should facilitate optimal power through the leg without straining the body.

  • Set the bike seat to hip height
  • Get on the saddle
  • Look at what your knee is doing on the downstroke (leg extended):
    1. Proper Height: There is a slight bend in the knee when you are at the bottom of the downstroke.
    2. Too High: Your butt will be shifting off the seat (left and right) as you push through the downstroke. This constant weight shift against the seat will cause irritation and possible injury to the pelvic floor muscles. If the seat is too high it will also bump up against you when you are in a standing position. Again, this constant pressure and bumping will injure and irritate the pelvic floor.
    3. Too Low: If your seat is too low you will have increased flexion in the trunk, which could create increased back, neck or shoulder pain over time, or worsen other underlying orthopedic or disc issues.

Handle position

  • Should be high enough that you have the option to extend, but can also intermittently round your back to rest it during the ride if you have not build up enough endurance.

Seat Location

  • Should allow for your thigh to be about 15-20 degrees forward on your lowest part of your downstroke
    1. Too far forward: you will feel like it is bumping up against your perineum
    2. Too far back: you will feel like it is causing you to overreach the pedals ahead of you on the downstroke and handlebars.

Need More Help? Consult with a Therapist Today

Having your bike at the incorrect seat height, seat and handlebar position can exacerbate or even cause nerve problems. Clinic owner Heather Jeffcoat, DPT does custom fit assessments in her Sherman Oaks office and in the greater Los Angeles area.

In addition to proper bike fitting, therapists will also evaluate your spinning form and posture. Incorrect form and body alignment will lead to pain and stiffness immediately, or over time. Therapists will help you correct these irregularities in movement to make sure to keep you spinning for a long time, pain free!

**Bike fit and form consultations are 30 minutes for $100 and are considered wellness services only and cannot be run through your physical therapy insurance benefits.

**Please note that the Peloton fit service is currently only available in our Sherman Oaks location. In home consultations can be arranged for an additional fee, and are dependent on location from our Sherman Oaks, Beverly Hills and Montrose offices.

You can find more great info on how to fit your bike correctly by clicking here. If you would like to come in for a physical therapy assessment, these can be arranged by calling any of our offices. Contact us today!

What Our Patients Have to Say

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Testimonial by S.H., age 24

I just wanted to thank you for everything you've done for me for the past 19 months. I literally could not have reached my goals without you and your practice. You gave me the courage to keep moving forth with my treatment no matter how afraid and anxious I was. You were always there to answer questions and made this whole process so much easier than I expected it to be.

It's because of you that my marriage is on the right track, that I can get pregnant and that this part of my life is finally over. I really feel that Fusion Wellness is a team of people you can call family and are there to root for you and cheer you on until you reach your goals. There is nothing better than knowing I accomplished this with you guys by my side and as calmly and patiently as I needed. Thank you from the bottom of my heart for always being there and helping me reach my goals.

S.H., age 24

Testimonial by R.D., age 38

"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

Read more: Testimonial by R.D., age 38

Testimonial by S.H., age 24

I just wanted to thank you for everything you've done for me for the past 19 months. I literally could not have reached my goals without you and your practice. You gave me the courage to keep moving forth with my treatment no matter how afraid and anxious I was. You were always there to answer questions and made this whole process so much easier than I expected it to be.

It's because of you that my marriage is on the right track, that I can get pregnant and that this part of my life is finally over. I really feel that Fusion Wellness is a team of people you can call family and are there to root for you and cheer you on until you reach your goals. There is nothing better than knowing I accomplished this with you guys by my side and as calmly and patiently as I needed. Thank you from the bottom of my heart for always being there and helping me reach my goals.

S.H., age 24

Testimonial by Alexandra B.

Heather is without exaggerating AMAZING! After years of trouble with a certain part of my body, in no time, she made everything change back to equilibrium and to what would be considered normal. She explains everything in detail and therefore gives you a better understanding of why things are the way they are, and how you can work towards turning things around. I would highly recommend Heather for any type of Physical Therapy. She has created her own "Method/Therapy" through years of studying (with some of the greatest practitioners), practice and breaking down the issues of her past patients, enabling her to fine tune her own system. I'm so thankful to have found her, and I'm especially grateful for the quick recovery I've achieved, after years of distress. If you cannot afford her, I recommend you purchase her book. Although it may not be Heather in person, it can still help you to get on the right path to recovery!

-- Alexandra B., 5/20/2015 via Yelp!

Testimonial by Lauren B.

Femina PT (née Fusion Wellness & Physical Therapy) has been such an answer to prayer, i'm so glad I found them! I've been struggling with vaginismus my whole life, but didn't have a name for it until about 6 or 7 months ago. Even once I did have a name for it though, I didn't know where to begin in getting help. My OB/GYN had me get a set of dilators, but I couldn't even insert the smallest one by myself. Most times I tried I just ended up frustrated and in tears. I felt really alone, like I was broken and didn't have the energy to keep trying. When I got engaged a few months ago though, I realized I needed to get answers so i wasn't dreading my honeymoon.

Read more: Testimonial by Lauren B.

Testimonial by R.D., age 38

"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

Read more: Testimonial by R.D., age 38

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