All Blog Posts (79)

How to Prevent Overuse Cycling Injuries

As we head into summer here in the high country, we at Vail-Summit Orthopaedics, like you, will start heading out on our bikes.  Unlike our friends who live at lower elevations, we can not ride outside all year.  With a short riding season we are tempted to get all of our fitness in a short period.  This sudden increase in our time riding and the repetitive nature of cycling makes us…

Saturday, July 27, 2013

Discounted Early-Bird Registration Until June 30…

Exercise programs that get the best results are made up of three main elements: aerobic conditioning, flexibility exercises, and strength training. Today we'll focus on aerobic conditioning.

Aerobic Conditioning

Aerobic exercise improves the health of your heart and lungs. Your goal is to keep your heart rate elevated for a sustained period of time. How long you can exercise aerobically will depend on your fitness level. A general guideline is to work up to 20 to 30…

In a matter of weeks, the USA Pro Cycling Challenge comes to Colorado, with its Stage 4 Finish in Beaver Creek, and we’re offering you the unique challenge to experience the course for yourself!

 …

As a member of the Local Organizing Committee, Vail Valley Foundation (VVF), the local nonprofit dedicated to sustaining and enhancing the quality of life within the Vail Valley from an educational, cultural, athletic and community-based perspective, is offering Hospitality Packages and a Forerunner Package for the Stage 4 Beaver Creek Finish on Thursday August 23,…

DATE: SATURDAY, SEPTEMBER 8, 2012 – Rain or shine!

FEE: Advanced Registration by August 31st: $85/Adult $35/Children 15 and Under

Registration Received After August 31st: $135/Adult $75/Children 15 and Under

This fee entitles you to: transportation, gift, refreshments on the course, a chance to win prizes, and a full southwestern-style barbecue after the ride at the Bully Ranch!

WHERE: Check-in: 7:00 – 8:00 AM at the Sonnenalp Resort in Vail. Alternate…

When people start an exercise program or a new routine, they often push their bodies too far. The more you exercise, the higher your risk of overuse and traumatic injuries. Moderation is the key to safe exercise. Do not try to do too much too soon. Safe exercise programs should always start slowly and gradually build up speed, force, and…

Here are some tips to help riders of any level. Try these adjustments when positioning your feet with cleats:

• Fore/aft so that the ball of your foot is in line with the pedal spindle
• Side to side so that the 2nd toe is in line with the tibial tuberosity (bump below the kneecap)
• Rotation in foot's natural position

I was living in Summit County, looking for road and mountain bike ride suggestions.

Here are some tips on how to adjust your handlebars to help you get a better fit on your bike in order to prevent injury:

• Back angle = 45 degrees (smaller angle for more aggressive riding)
• Shoulder to trunk angle = 90 degrees (larger angle for more aggressive riding)
• Elbow angle = 15 degrees to 25 degrees
• Wrists in a neutral position
• Height usually 1-4" below top of saddle
• Width = shoulder tip to shoulder tip in…

Here are some tips to adjust your bicycle seat (or saddle) for a proper fit:
1. Adjust the height so your knee angle equals 25° - 35°.
2. A plumb line dropped from the tibial tuberosity (bump below the kneecap) should intersect with the pedal spindle.
3. The tilt should be level (tip may be slightly lower for more aggressive riding)
4. The width of your saddle should allow your weight to be distributed on the sit bones.

Back injuries will haunt many cyclists, which isn’t really surprising given how they’re hunched over their bikes for long periods of time. Posture is everything and it’s important to get this right and not put strain on the lower back.

Neck pain is another common cycling complaint, and is usually the result of riding a bike that is too long or having handlebars that are too low.

Remember that it is important to fit the bike to the rider not the other way around.…

Early registration for the 2012 Comcast Colorado-Eagle River Ride will end June 30th, after that the registration fee increases to the standard rate of $105. This will also be the only time that you can register without a jersey. If you haven't registered for the River Ride yet, or know someone who wants to, now is the time!

Hand pain or numbness can be prevented by wearing padded cycling gloves that provide cushioning. You should ride with your elbows slightly bent, not straight or locked. Bent elbows will act as shock absorbers. Changing hand positions can also reduce pressure and pain.

Here are some tips to adjust your bicycle seat (or saddle) for a proper fit:
1. Adjust the height so your knee angle equals 25° - 35°.
2. A plumb line dropped from the tibial tuberosity (bump below the kneecap) should intersect with the pedal spindle.
3. The tilt should be level (tip may be slightly lower for more aggressive riding)
4. The width of your saddle should allow your weight to be distributed on the sit bones.

Knee pain is a frequent complaint among cyclists. Knee pain is usually associated with a seat position that is too high, too low, too far forward or too far backward. Here are some tips:

• A seat that is too high will cause pain in the back of the knee.
• A seat that is too low or too far forward may cause pain in the front of the knee.
• Improper foot position on the pedal, or improper cleat alignment, can cause pain on the inside or outside of your…

The length of your handlebar stem will give you either more reach or more of an upright feel. If the handlebars are too high, too low, too close, or too far away, you may have neck, shoulder, back, and hand pain. You should be able to comfortably use all the positions on the handlebars and bend your elbows while riding.

Remember that it is important to fit the bike to the rider not the other way around. As we age, we

are less flexible so you will be more comfortable in a more…

As most cyclists know, injuries can crop up from a bad bike fit. Throughout the summer, we'll be posting tips on this webiste on how to adjust your fit and position to prevent injury. Or feel free to visit the VSO blog site for more information under 'Bicycle Tips'.

Today's injury prevention tip: Adjusting the Saddle

Your bike seat should be at a level that supports your full body weight and allows you to move around on the seat. Too much upward tilt can result…

Check it out here!