7 Signs That You Need to See a Chiropractor for Your Neck Pain
Everyone gets a stiff neck once and awhile. It might happen first thing in the morning after a bad nights sleep, or it might be at the end of a long stressful workday. If you are battling to turn you..
Running Injuries Bad Training Or Bad Biomechanics? Top Running Problems Revealed and Resolved!
In the October issue of Channel Magazine Dr Cherye looks at the best way to stay injury free when running
Post Injury – When Is It Safe To Get A Massage?
Getting back to your injury-free state can be easy when you understand the healing process and learn what to do
Can Acupuncture Help Treat Your Running Injury?
The largest clinical study of acupuncture ever conducted was published in the December 2004 Annuals of Internal Medicine and found acupuncture to significantly reduce and improve function in patients .
5 Ways Acupuncture Can Fix Your Health Problems -
Mens Health Magazine Article How acupuncture works may be unclear, but the benefits stick out. Research shows that this ancient therapy can be an effective treatment for a wide variety of ailments, from back pain and sciatica to ...
Infertility in men may decrease with acupuncture
Male partners are the cause in approximately 40-50% of fertility problems. Research has shown that acupuncture improves sperm production and quality.
Boost your “flu-fighter” with Chiropractic care
Your body has the best “flu-fighter” ever - naturally built into it! The Chiropractors at Pure Healthcare in Albany NZ, are reaching out to our community to help in the fight against “the flu” an...
Top 5 tips to improve asthma
Many kiwis are affected by this chronic obstructive pulmonary disorder (COPD), also known as asthma. But there are things you can do to improve your asthma. Below are the top 5 tips on how to improve ..
Is your posture causing your headache / migraine?
Dr Cherye Roche – doctor of Chiroprctic and clinic director at pure healthcare in Albany, shares her insights from over 20 years of clinical and academic experience in the treatment headaches, and th..
6 steps to beating Acne
Most of us, except for the occasional lucky sods, suffer from hormonal acne at some point in our lives. Young males are the common victims during their teenage years due to the hormonal roller coaster...
Get Relief from a stiff neck
Constant stiffness and aches in the neck can make life challenging, whether it be affecting your work and hobbies, or quite simply the way you function on a day to day basis. Massage therapy has prove...
Getting moving after whiplash
The severity of the whiplash injury does not always correlate to the degree of injury, even a minor whiplash type injury can result in severe symptoms
Carpal Tunnel Syndrome
You probably think it’s strange for a chiropractor to be writing about carpal tunnel syndrome, as you think they “only deal with the spine”. In my extensive training to become a doctor of chiroprac..
Poor breathing habits and chronic neck pain
Breathing is the most basic and yet arguably the most vital act that our body needs to perform in order to stay alive. If done poorly, it may lead to neck pain, and ultimately a headache.
Reduce Menopausal Hot Flushes with Acupuncture
Are you or a loved one going through menopause and can’t take the heat? Studies show acupuncture may be effective in reducing the severity of symptoms such as hot flushes and night sweats during meno...
How a post-ride rubdown can improve your recovery as well as your circulation
After a long and hard training ride on the saddle, you can’t deny the fact that your muscles will feel tight, tense and taut. Before you know it, an achy lower back may lead to a tight hip, causing t..
A Sports Chiropractor’s take on Bike set-up Biomechanics
Dr. Jason Berry, a Sports Chiropractor at Pure Healthcare in Albany, wants to help you ride faster and stronger. Having the right bike set up is critical to be in efficient and injury free on your bi...
Are you at risk for Osteoporosis?
15% of women and 3% of men over the age of 50 suffer from osteoporosis. Bone degeneration and subsequent loss of height, due to osteoporosis was accepted as a normal part of ageing but that doesn't ha...
Increase your chance of conception
Seeing an acupuncturist as the first step in infertility treatments could save time, energy and cost
Looking for a Change? March 11th is “Change Day NZ”
From the Change Day NZ website: “Change Day is a time when we can all come together to help improve the healthcare experience for everyone. We’re inviting you to become a change-maker and make a di..
Pregnancy Fatigue
Top Tips to experience a Healthy Pregnancy with less fatigue, discomfort and distress. Chiropractic care throughout pregnancy removes interference to the mother's nervous system, enhancing baby dev...

You are here:Resources >> Useful articles

Search by Keyword

Browse by Topic

Useful Articles

A Sports Chiropractor’s take on Bike set-up Biomechanics
Dr. Jason Berry, a Sports Chiropractor at Pure Healthcare in Albany, wants to help you ride faster and stronger. Having the right bike set up is critical to be in efficient and injury free on your bike. As Dr. Jason puts it… “I’m here to tell you that cycling shouldn’t be a pain in the neck or butt, and if you’re in pain you are less likely to enjoy it or reach you true potential.”
Correct bike set up is crucially important in helping to take the strain off the spine, hips, knees, ankles, and feet This can prevent problems such as low back pain, neck pain, numbness and tingling in the hands/feet, ITBS (Iliotiibal Band Syndrome) and other common overuse injuries in cyclists. The following are a few of the most important and easiest ways to optimize your work on the bike. Until you get your spine and feet moving correctly, joint and muscle discomfort will start up, return, or may never go away completely. Being out of alignment on your bike will also make you weaker and slower. Who better to tell you about bike and spine mechanics than a sports Chiropractor like Dr. Jason. So, here are his tips for optimal performance on your bike.

Bicycle Anatomy

Figure 1 relates to the naming of certain bicycle parts, it is important to get to know these, when it comes to correcting your set up or asking for advice on what to change.

Measuring your body

Wear your cycling shorts and have socks on.

Inseam “I”: this is the most important dimension of all, this gives a far more accurate means of determining the size of the bicycle frame and seat height. This is the inside leg measurement while having your feet about 10cm apart. Measure from the top of the inside of the thigh, keeping the tape measure against your leg to the floor.

Bicycle measurement terminology

Saddle height (SH): (Figure 3) measure from the centre of the bottom bracket to the top of the saddle. The top of the saddle is determined by placing a ruler across the length of the saddle and measuring parallel to the seat tube to the ruler’s edge.

Saddle-handlebar distance (SHB): A guideline for saddle to handlebar reach is to put the tip of your elbow on the nose of the saddle and see how far your longest finger reaches along the stem; forearm length is generally a good indicator of full arm and torso length. Most riders looking for a fast and efficient trail riding posture will discover that their longest finger reaches to almost exactly halfway between the steerer top and the handlebar centre.

The saddle height must be adjusted first.

The saddle height is calculated by multiplying your inseam “I” by 0.885.

ie. SH = “I” x 0.885.

NB: If you have a saddle height that is lower than calculated here, you must gradually raise the height by millimetres over several months to allow your body to adapt. This is especially true if you train regularly as your muscles and their tendons will need the time to get accustomed to the new angles across your hips, knees and ankles.

The saddle-handlebar distance should be checked next, if you feel that you are too stretched out on the bike, or if you feel that your weight is to far forward either the frame is too big for you or the bicycle stem is too long. It is obviously much easier to try a shorter stem, most bike shops will have a variety for you to test.

The stem height is determined by what feels right for you. Modern cycling techniques over the years have shown that even 10cm for this measurement is not uncommon.

In Summary

After all the measuring and setting-up, the most important factor is feel. Saddle height is paramount and must be adhered to as closely as possible. However, no matter what the numbers say, if you feel that one of the measuring criteria is not quite suited to YOU, then, go with what feels correct.

Dr. Jason Berry is available to consultations regarding your bike biomechanics, body biomechanics, or injuries that are active or recurring.  Just call his clinic, Pure Healthcare in Albany on 09 414-2225 for a new patient appointment.  See the website to learn about a FREE Discovery Session with Dr. Jason or any of the other practitioners in the practice.  We have acupuncture, massage, osteopathy and naturopathy practitioners to help you be the best you can.  We look forward to seeing you soon.  Follow us on Facebook to learn more about how to enhance your health, fitness, and performance.



About the Author

Admin Team