If you have pain in your neck and knees while cycling, you should readjust your bike. An orthopedist will tell you what to look out for.
Cycling is good for the heart and circulation. However, it can become a strain on the back, knees, and hands if the bike is not properly adjusted to the rider.
Ideally, the upper body is slightly leaned forward on the bike and the center of gravity is above the pedals, explains Prof. Joachim Grifka from the Regensburg Asklepios Orthopedic University Clinic in Bad Abbach.
This is how you adjust the saddle and handlebars correctly
The best angle between arms and torso is 90 degrees.
To do this, do not put the handlebars too far forward and the saddle so high that the knee is slightly bent when the pedals are at their lowest point. This is easy on the knees because the weight is on the saddle and they can be moved easily.
If you have problems with your knees, you should rather choose easier courses and avoid steeper passages. The knees are heavily loaded on steep climbs and high gears.
Sit upright if you have neck problems
If you have neck problems, the sitting position should be more upright. The classic racing bike position with the upper body bent far forward tends to lead to tension, as you lean your head back.
In general, it is advisable to take a break every now and then to loosen the muscles in the neck area.
To prevent numb hands, forearms and hands should form a straight line as possible while driving and the arms should be slightly bent. As soon as you feel pain or a tingling sensation, you should take a short break and shake hands.
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