In any given neighborhood in New York City, you can find at least one indoor cycling studio in the area if not multiple options – SoulCycle, Flywheel, Peloton, CycleBar, and Monster Cycle to name a few. It is classified as a low impact form of cardiovascular exercise which is meant to put less stress on the joints compared to running, plyometrics, HIIT classes, etc. However, as chiropractors and physical therapists in midtown Manhattan, we find that we still have patients coming in with injuries and pain that have resulted from this type of workout.
The reason these injuries occur are typically not due to the nature of the exercise, which again is meant to be low impact, but due to poor form/technique or muscle weakness/tightness (or all of the above!).
The following are the most common areas of injury and some tips for how to decrease the pain.
Midtown Manhattan Chiropractor Explains – How to Reduce Pain When Indoor Cycling
Knee Pain
Due to the repetitive motion of cycling, pain in the front of the knees is common. One of the main culprits is the height of the seat. If it is too low, you’ll have the bend the knees more with each pedal stroke. Also, if the seat is too far forward, it will increase stress on the front of the knees.
To set the seat height, your knee should have about a 30 degree bend in it when at the bottom. This should just be at about hip level when you are standing next to the bike. To set the distance of the seat from the handlebars, imagine a weighted string from the front of your knee to your foot. It should fall directly over the middle of the foot. Another option is to use your forearm – the tips of your fingers to your elbow can be used to measure from the back edge of the handlebars to the front edge of the seat.
A less common area of knee pain is along the inside edge of the knees. Make sure your knees are pointing straight ahead with each pedal stroke and not driving in towards the center of the bike.
Low Back Pain
Form is crucial to ensure that your back stays healthy and pain-free with cycling. Excessive rounding or arching increases the stress on the lumbar spine which can cause pain and discomfort.
Focusing on keeping your core engaged, hinging from the hips, and lifting through the crown of your head can help with maintaining a neutral spine through your ride. Also, check to make sure your seat is properly adjusted to fit your body so you do not have to reach too far forward for the handlebars which can contribute to the rounding of your low back.
Neck and Shoulder Pain
New Yorkers already tend to hold an excessive amount of tension in their neck and shoulders so it would be a good idea to minimize any additional stressors. As fatigue sets in during a ride, it is common to start to sink down towards your handlebars. This will cause your upper back to hunch and your shoulders to rise up to your ears putting pressure on your neck.
Check in again with your form. Think about keeping the shoulders back and down and your chest open. Lift through the crown of your head to maintain a neutral spine from the top of your head all the way down to the tip of your tailbone.
And as always, make sure your bike is properly adjusted. If the handlebars are too high or the seat is too low, it will be difficult to relax your shoulders down away from your ears.
Keep these key points in mind during your next cycling class and, if pain continues or symptoms persist, please see your nearest healthcare professional. Our integrated practice has chiropractors, physical therapists, massage therapists, acupuncturists, and a nurse practitioner and is conveniently located in the Flatiron District of Manhattan.
