Bike fit, RSI and posture
For those of us who have not had video analysis of our cycling posture there are some basic tips which help prevent pain or injury and will assist you exercise at you optimum efficiency.
Good posture on your bike is commonly overlooked by many cyclists until we have pain in some part of our body. It is often an over use or RSI ( repetitive strain ) type injury leading to chronic tendinitis or bursitis. If you have a few aches and pains which don't go away and are not just normal muscle soreness after cycling then have a look at some common bike fit issues below which can be easily amended.
This over extension causes stress on hamstring biceps tendon and produces patellofemoral loading,
this can easily be seen from the rear as the hips become stressed by a rocking motion while pedalling and is the cause of posterior knee pain.
If your Saddle too low additional stress is caused on patellar and quadriceps tendons and apart from the joint overload resulting in pain it is also a cause of quad cramps.
If the Saddle too far forward this will cause stress on anterior ( back) of the knee from pedalling in hyperflexed position.
If the Saddle is too far back then the ITB is overstretched from an excessive forward reach for the pedal which causes stress on biceps tendon.
If the Crank arms too long this will increase the forces on the entire knee.
Internally rotated cleats
The patellar tendon and quadriceps tendon are affected the most by Internally rotated cleats
Externally rotated cleats
Patellar tendinosis, tibial rotation stress on the (back) anterior knee Externally rotated cleats cause medial (inside) knee stress