by Jared Schroeder, PT, DPT

It’s time to finally get back into motion after our long MN winter. One easy way to do that is by biking. Recreational bike riding is a safe low impact aerobic activity for all ages to enjoy. Some benefits include improving over all fitness with decreased stress to your joints. As your overall fitness improves your risk for heart disease is reduced, which is one of the biggest killers in Americas. Increased activity level also provides you with an increase in your energy level, will help reduce stress, anxiety and depression. Another perk to bike riding is that you will help improve muscle tone and strength in your legs, glutes and hips.

There are several things to make sure of before you begin riding your bike to help avoid injury. Number one is to make sure your bike fits you correctly. A quick way to estimate this is to stand with both feet on the ground. There should be approximately one inch between you and the bike frame. After that make sure your seat and handle bars are in a comfortable position. The seat should be positioned so your feet rest comfortably on the pedal and with your leg extended there is a slight bend in your knee. The handle bars need to be high enough so you are comfortable with out back and shoulder pain. It is also important to double check and perform basic maintance of your bike such as having the correct tire pressure, properly lubed chain, minimally worn brake pads and to have reflectors. As always remember safety first, wear a helmet along with comfortable but not too loose clothing and drink plenty of water.

For further questions call Orthopedic Sports and Physical Therapy at 1-218-641-7725.