Five commandments for bicycle commuters

By Song Sang-ho

A few days ago I was taking a walk in the park and finally noted that spring was in the air. As the weather gets warmer, more people are enjoying outdoor activities, and among them bicycling has notably increased. Also, these days an increasing number of people are using the bicycles to commute.

Cycling is one of the most widely known aerobic exercises that does not place strain on the knees. It is thus recommended to people with arthritis. Bicycle riding has double the exercise effect than walking and is effective in improving cardio pulmonary function and preventing diabetes as well as high blood pressure. As for people with obesity, in particular, cycling is recommended more than walking or other exercise since their increased weight could aggravate knee arthritis.

However, there are some patients telling me their knees hurt because of cycling. No matter how good an exercise is, it will hurt if you do it too much. If you feel pain in your knees despite having no external injury, you may want to check your posture during riding.

First of all, check if you chose a bicycle that fits your body size and see if the saddle and handlebars are properly set. If the saddle is too high or low, it could cause knee or thigh pain. Your legs should reach the ground when you sit on the saddle and stretch them and they should slightly bend when you put your feet on the pedals.

Secondly, the handles should be within reach when you slightly bend your arms. When pedaling your bicycle, bend your upper body slightly over and try not to hit the handles with your knees. If your back is too straight, you may develop back pain.

Third, check where your feet are placed on the pedals. If they are tilted toward the inside or outside, the power imbalance between the two knees will cause pain. When pedaling, make sure your feet are parallel to each other.

Fourth, the gear ratio should be appropriately adjusted. If you choose too low a gear ratio, your knees may be strained during pedaling, causing pain in the knees and femurs.

Lastly, before starting, do enough stretching to release joints and their surrounding muscles. Joints ache more at lower temperatures so it’s good to wear warmers.

If you still have pain or swelling, even though you have no problem in your cycling posture, consult a doctor.

People tend to think bicycle riding will never hurt but the risks of injury are as high as any exercise. Riding downhill is especially dangerous as bicycles accelerate there. Rough roads can overburden your spine or knees. If you fall, there can be secondary injuries such as cruciate ligament injuries. The cruciate ligaments are shaped like a cross in the knee. Of them, the anterior cruciate ligament is slim and weak and susceptible to twisting, so it’s easily torn by external shocks. If you feel or hear something is torn in the knee and it feels painful and is swollen, a cruciate ligament tear has probably occurred.

If left untreated, a cruciate ligament tear can affect the surrounding joint tissue and in more serious cases develop into degenerative arthritis. Hence, you must visit a doctor and get proper treatment. If the injury is serious, arthroscopic surgery or other treatment is necessary.

If you choose to ride a bicycle to work for fitness or health, make careful preparations. Check the route closely to see if its intensity is appropriate for you. Arthritis patients must consult doctors before setting an exercising method and intensity. If you are done with preparation, now you are ready to enjoy the spring. Dear readers, I hope cycling will get you physically and mentally healthy.

The writer is the president of Wellton Bone & Joint Hospital.