I seem to spend at least once a month in physical therapy at Dynamic Sports PT (www.dynamicsportspt.com ) because I have a tendency to injure myself either from running or lifting weights either too heavy or the wrong way. And even though I bike a great deal, I’ve never had a cycling-related injury.
According to Dynamic Sports PT therapists Jon, Pete and Michelle, long hours on a bike can lead to unwanted chronic neck pain. Here are their tips to avoid it:
1. See a bike ergonomist before you go riding
Be sure to see the bike ergonomist at your local bike shop. You'll want a professional to make sure you are correctly positioned while riding. This helps alleviate and avoid unnecessary strain.
2. Use a pillow that supports your neck properly
Get a pillow made specifically for side or back sleepers. The goal is to keep your neck as straight as possible. Avoid using too many pillows.
3. Stretch before and while riding
Before you start your ride stretch your neck muscles by turn your head to the left and right. Hold each side for 30 seconds. Then tuck your chin to your chest. Again hold for 30 seconds.
Since a lot of your riding time is spent in the aerodynamic position (an end range position) it's important to break the position and give your muscles a rest. About every 30 minutes sit up straight. You can then roll your neck to the left, back, right and front.
It's time to see someone…if you ever have pain that radiates to your arm or hand. This pain indicates a more serious problem and you'll want a medical professional to take a look.
Dynamic Sports, which has gotten me back to working out in record time after my various injuries, times is located midtown at 133 east 55th St. Call them at: 212-317-8303.
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