Progressive Chiropractic
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Conditions Treated - Sports Injuries

Cold-Weather Injuries | Hamstring Injuries | Swimmer's Shoulder | Cycling & Cycling-Related Injuries

Cycling & Cycling-Related Injuries:
Low Back and Neck Pain in Cycling | Knee Pain in Cycling | Proper Bike Fit | Riding Tips

Riding Tips

  1. To prevent knee pain, keep your cadence high–about 80-100 RPM.
  2. Change gears when appropriate–lower for uphill to maintain proper cadence.
  3. As a beginner, you may find that you'll want your handlebars higher; but as you grow accustomed to riding, you will be able to tolerate a lower handlebar position.
  4. To avoid neck, shoulder, wrist, and hand pain and numbness, use padded gloves, change your hand positions often, and keep your elbows unlocked and loose. One helpful accessory for a mountain bike is vertical extensions at the end of the handlebars, which give you another option for hand placement.
  5. Stretch before, during, and after riding: another topic itself.
  6. If increasing your mileage to complete, for example, a century ride, do so gradually over a period of several months.
  7. Educate yourself about proper nutrition and especially be sure to drink enough water and sports drinks when riding for more than two hours. For more information go to Sports Nutrition.

If your symptoms have not resolved in several days, be sure to call us to schedule an appointment.

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PROGRESSIVE HEALTH & WELLNESS BLOG:

THE IMPORTANCE OF MICRO-BREAKS & ERGONOMICS : Over time, the human body has adapted very well to the task of hunting for and gathering food. It performs and feels its best when it is in motion during the day, and resting at night. Sitting all day, on the other hand, puts an enormous strain on the sspine and its supporting tendons, ligaments, muscles, and fascia. If you are sitting at a desk and/or computer for more than 1 hour on a regular basis, then you are what we call an “industrial athlete”. For you, proper micro-breaks and ergonomics (discussed in a separate blog) are essential to prevent neck pain, back pain, and headaches, as well as to allow your body to get the best results from your chiropractic care.

Ideally, micro-breaks should be performed before you start to feel stiff or sore at your worksite. For most people, this means taking a 20-30 second micro-break every 20-30 minutes of prolonged sitting. Of course, longer breaks of 1-5 minutes should also be taken every 2-3 hours, or as needed. Any of the exercises that Drs. Ezgur or DiDomenico prescribe for you can be used as a micro-break. One of the most effective micro-break exercises is Brugger’s Relief Position, as taught in our offices.

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