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CYCLING PERFORMANCE TIPS

"Knowledge is the key to improving your cycling performance."

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Orthopedic Surgeons North Wilkesboro NC

Orthopedic surgeons use surgical and non-surgical methods to treat musculoskeletal trauma, sports injuries, degenerative diseases, infections, tumors and congenital disorders. See below to find local orthopedic surgeons in North Wilkesboro that give access to treatment for knee arthroscopy, and lumbar spinal fusion, as well as advice and content on pediatric orthopedics and surgical sports medicine.

Phillip M Brame, DDS
(336) 667-1254
PO Box 1367
N Wilkesboro, NC
Specialties
Orthodontics/Dentofacial Orthopedics

Data Provided By:
Robert Carl Pennington, MD
(336) 838-9930
110 Jefferson St Ste 107
North Wilkesboro, NC
Specialties
Orthopedics
Gender
Male
Education
Medical School: Marshall Univ Sch Of Med, Huntington Wv 25755
Graduation Year: 1990

Data Provided By:
McGregor Lenoir Church, MD
(336) 667-6363
1707 Industrial Dr
Wilkesboro, NC
Specialties
Orthopedics, Aerospace Medicine
Gender
Male
Education
Medical School: Or Hlth Sci Univ Sch Of Med, Portland Or 97201
Graduation Year: 1956
Hospital
Hospital: Ashland Comm Hosp, Ashland, Or

Data Provided By:
Frank Louis Cuce, DO
(215) 750-6700
800 Chatham Medical Park
Elkin, NC
Specialties
Orthopedics
Gender
Male
Education
Medical School: Des Moines Univ, Coll Osteo Med & Surg, Des Moines Ia 50312
Graduation Year: 1992

Data Provided By:
Bennett, Craig R, Md - Northwest Orthopedic Assoc
(336) 667-5039
1914 W Park Dr
North Wilkesboro, NC

Data Provided By:
Craig Randall Bennett, MD
(336) 667-5039
1914 W Park Dr
North Wilkesboro, NC
Specialties
Orthopedics
Gender
Male
Education
Medical School: Univ Of Nc At Chapel Hill Sch Of Med, Chapel Hill Nc 27599
Graduation Year: 1981
Hospital
Hospital: Wilkes Reg Med Ctr, N Wilkesboro, Nc
Group Practice: Northwest Orthopedic Assoc

Data Provided By:
John Lawrence Bond Jr, MD
(336) 667-5146
PO Box 1128
North Wilkesboro, NC
Gender
Male
Education
Medical School: Univ Of Tn, Memphis, Coll Of Med, Memphis Tn 38163
Graduation Year: 1954
Hospital
Hospital: Wilkes Reg Med Ctr, N Wilkesboro, Nc
Group Practice: Wilkes Surgical Assoc

Data Provided By:
Courtenay S Whitman IV, MD
(336) 526-4500
400 Johnson Ridge Medical Park
Elkin, NC
Specialties
Orthopedics
Gender
Male
Education
Medical School: Umdnj-Robt W Johnson Med Sch, New Brunswick Nj 08901
Graduation Year: 1981
Hospital
Hospital: Hugh Chatham Memorial Hospital, Elkin, Nc
Group Practice: Tri County Orthopedic & Sports

Data Provided By:
Dr. James Nieland
Family Chiropractic
(336) 838-8842
43 Boone Trl
North Wilkesboro, NC
Specialty
Chiropractor
Conditions
Back pain,Chronic pain,Headache / migraine,Lower back pain,Neck pain,Sports injuries,Upper back pain
Treatments
Chiropractic adjustment,Chiropractic care,Rehabilitation,Spinal manipulation
Certifications
Board Eligible Chiropractic Internist
Proffesional Affiliation
North Carolina Chiropractic Association,Business Network International,IPA

Tri-County Orthopedic & Sports Medicine
(336) 903-4963
532 W Park Cir
North Wilkesboro, NC

Data Provided By:
Data Provided By:

Leg, Knee, and Hip Pain

 



Knee and hip pain are the most common cycling injuries. The most common cause of knee (and hip pain) in cyclists is iliotibial band (IT band) syndrome. The IT band is a thick fibrous band of tissue, which runs on the outside of the leg from the hip to the knee. Pain is caused when the band becomes tight and rubs over the bony prominences of the hip (greater trochanter) and/or the knee (lateral epicondyle). Tight inflexible lower extremity muscles may worsen the condition.

As injury is generaly a problem of overuse, it is often seen in the cyclist just beginning a training program or early in the training season when the temptation is to do too much too fast. In order to minimize knee and hip pain in the early season, take it easy for the first few weeks - pedal with low resistance and keep that cadence up to at least 80-90 rpm allowing your body to adjust again to road riding. (Likewise with any change that leads to a slightly new bike position.) Minimize hard riding or hill work for the first few weeks. Add in a stretching program for your lower extremities, especially for the gluteus and IT band to help transition you into your riding season.

The most common causes are:

  • Faulty saddle height or position
  • Crank too long - especially if you have chondromalacia
  • Pushing excessively high gears (slow cadence in cold weather)
  • Too much leg work in the gym
  • Cleat alignment
  • Individual cyclist anatomy

And finally don't forget about the low back as playing a role in leg pain - especially the back of the leg and hamstrings. All leg pain is not from problems "where it hurts".

Q. I have a question about lower back and leg pain that I sometimes experience while riding. Sometimes when I am riding my legs will become so racked with pain that I can no longer pedal. I know I have lower back issues from years of heavy Olymic style weightlifting, but this is ridiculous. Sometimes I cannot climb even the smallest hills without stiffness and pain so bad that I almost black out. Any ideas? SG

A. A lot of leg pain is really back pain. So if you have a history of low back problems from the past, I'd start with a good massage therapist that deals with sports injuries combined with a program of back stretches.

Knee Pain

Knee Pain Location

One way to classify knee pain (and identify possible solutions) is to look at the location of the pain.

  • Anterior (see chondromalacia below)
    • Reasons
      • patellar tendonitis
      • patellofemoral syndrome
    • Causes
      • pushing BIG gears - cadence too low
      • saddle too low or too far forward
      • foot too far forward on the pedal
      • crank arms too long
      • leg length discrepancy with seat set for shorter leg
    • Possible solutions
      • ride at 75 rpm or higher
      • raise seat (in small increments of less than 5mm) or move seat back
      • move cleat forward 1 to 2 mm
      • shorten crank arms by 2.5 cm
      • set seat for longer, not shorter, leg with correction for the shorter leg
  • Posterior
    • Reasons
      • hamstri...

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