Login
Register

Home

About Us

Diagnoses

Treatments

Classes

Resources

Media

Testimonials

Blog

Account

Blog
Register

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 in 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. 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!

Star InactiveStar InactiveStar InactiveStar InactiveStar Inactive
 

As Featured In

ABC News
cosmo-square
womens-health
Shape Magazine
CNet
huffpo-as-featured
livestrong
hello-giggles
sex-with-emily
popsugar
kroq
psychologytodaylogo
Scary Mommy
bustle
health
ny-mag

What They Say About Us

  • Testimonials

    • Testimonial by Fritzette H.

      I went to Heather after the birth of my third child.  It was lucky, really, that I was referred to her, because my doctor had referred me to a surgeon for a possible hysterectomy or pelvic wall rebuild.  Thankfully, I went to Heather before undergoing either surgery, she was able to fix the problem.  She has studied extensively in women's health--even written a book about it--and was able to diagnose my problem, suggest a course of treatment (6 weeks), and then follow through with said treatment....

      Read more Testimonial by Fritzette H.

  • Testimonials

    • Testimonial by Rosanna R., age 35

      Heather has affected my life in the MOST POSITIVE way and I am forever grateful.  My husband refers to her as the "sex doctor" so you can only imagine how happy he is with my therapy outcome.  After the birth of my son I suffered from "Vaginismus", however, at the time I just thought I was broken. My "broken vagina" affected me physically but it was an emotional struggle as well. Many women in my life also suffered with pain from sex after their babies were born so I knew I wasn't alone.  They...

      Read more Testimonial by Rosanna R., age 35

Newsletter