National Bike Month: Orthopedic Safety Tips
Bike Safety Tips from an Orthopedic Doctor
Here are some bike safety tips you should always practice.
- The Bike Needs to be in Tip-Top Shape
Before heading out for a ride, check over the entire bike to ensure the bike is working properly. Adjust the seat and handlebars for a proper fit for your size, making sure the breaks work well. Don’t forget to check both tires and see if either need to be inflated.
- Wear a Helmet
Wearing a properly fitting bicycle helmet at all times while cycling will decrease the likelihood of a head injury in the event of a fall or being involved in an accident.
- Wear the Right Shoes
Proper biking shoes must be stiff and have supportive soles to avoid knee and foot injuries. It is highly recommended to wear bike shoes, as they have stronger soles for more efficient energy transfer while pedaling.
- Wear Bright Clothing
This helps to ensure visibility to drivers when riding during the early morning or evening and night. Choose to wear brightly colored clothing, such as neon and fluorescent shirts, pants or other items. For additional precaution, consider using reflective tape or flashing lights on the bike to make it more visible when riding. Another good tip is to attach a rearview mirror to the bike or helmet to see behind for proper biking safety.
- Don’t Ride at Night
Unless there’s an emergency, it is never recommended to ride at night. Cyclists run a greater risk of getting hit, even if with the use of reflective gear, as vision is limited with less light. Just because cars are more visible while biking doesn’t mean the car has the same level of visibility of a bike.
- Rules of the Road
Learn or revisit the bicycle laws and guidelines of your city so you know you are following them properly. Always ride in the direction of traffic as far to the side of the road as possible. Obey all signs and stoplights intended for drivers as they are also meant for cyclists. Not obeying signals and running a light, can lead to getting hit or injured.
- Stay Focused
Listening to music while wearing headphones may make the ride more enjoyable but can also cause unneeded distractions. This may cause a cyclist to fail to hear approaching traffic from behind or a signal or horn from someone in an automobile. Check your local laws because in some states, having audio distractions is illegal.
Knee Pain When Biking
Knee pain is common among those who bike frequently. But many don’t know inflammation may mean more than just a problem with the knee itself. The knee is a hinge between the hip and the ankle. If there is persistent pain, it is suggested to have the ankle and hip checked to see if either may be playing a role in the discomfort.
Common knee-related pains:
- Anterior Knee Pain: Pain at the Front of the Knee
For cyclists, pain at the front of the knee is common. It’s on the kneecap or patella and more often than not, it’s the result of tightness in the quads alongside the outer leg. The quad muscles connect to the shin via the patella, and when riding hard, the joints become impacted. Proper saddle or bike seat height can prevent this.
- Posterior Knee Pain: Pain at the Back of the Knee
Posterior knee pain has a lot to do with the hamstrings and is often caused by improper saddle or bike seat height. If the seat is too high, the hamstrings will get pulled causing pain in that location. For proper prevention, assure the seat height isn’t too high or too far back.
- Lateral Knee Pain: Pain on the Outside
Lateral knee pain, or pain on the outside, is often caused by iliotibial (IT) band syndrome. The IT band are fibers that run the length of the upper leg, from the hip to the top of the shin. When overused, the IT band becomes inflamed and tight. The use and positioning of cleats can prevent this. Cycling at top speeds or with excessive motion can cause overuse, putting too much pressure on the knees resulting in pain.
If you or a family member are suffering from chronic knee pain and are ready to get back to activities like bicycling, call Dr. Horn Orthopedics at (281) 837-8550 or visit https://hornortho.com/contact/ to schedule a Consultation or Appointment.