bike75.gif (2872 bytes)
CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Orthopedic Surgeons Oak Harbor WA

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 Oak Harbor 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.

Nathan Barrett, MD
(805) 434-1808
Oak Harbor, WA
Specialties
Orthopedics
Gender
Male
Education
Medical School: Suny-Hlth Sci Ctr At Brooklyn, Coll Of Med, Brooklyn Ny 11203
Graduation Year: 1962

Data Provided By:
Thomas J Dewey III, MD
(337) 988-8855
Oak Harbor, WA
Specialties
Orthopedics
Gender
Male
Education
Medical School: La State Univ Sch Of Med In New Orleans, New Orleans La 70112
Graduation Year: 1967

Data Provided By:
Thomas J Degan, MD
(337) 988-8855
3475 N Saratoga St
Oak Harbor, WA
Specialties
Orthopedics
Gender
Male
Education
Medical School: Univ Of Wa Sch Of Med, Seattle Wa 98195
Graduation Year: 1976

Data Provided By:
David H Slepyan
(360) 678-2128
107 S Main St Ste D101
Coupeville, WA
Specialty
Hand Surgery

Data Provided By:
Jill Ann Rider, MD
80 N Main St
Coupeville, WA
Specialties
Orthopedics
Gender
Female
Education
Medical School: Hahnemann Univ Sch Of Med, Philadelphia Pa 19102
Graduation Year: 1994

Data Provided By:
James M Somers, DDS
(218) 722-4484
1000 E 1st St Ste 300
Oak Harbor, WA
Specialties
Orthodontics/Dentofacial Orthopedics

Data Provided By:
Scott Brent Nash, DDS
(360) 679-6493
PO Box 2340
Oak Harbor, WA
Specialties
Orthodontics/Dentofacial Orthopedics

Data Provided By:
Kent Smillie, MD
(508) 334-1000
80 N Main St
Coupeville, WA
Specialties
Orthopedics
Gender
Male
Education
Medical School: Albany Med Coll, Albany Ny 12208
Graduation Year: 1997

Data Provided By:
K Byron Skubi, MD
(360) 678-4424
80 N Main St
Coupeville, WA
Specialties
Orthopedics
Gender
Male
Education
Medical School: Univ Of Wa Sch Of Med, Seattle Wa 98195
Graduation Year: 1971

Data Provided By:
Malcolm B Madenwald, MD FACS
(360) 293-6453
PO Box 803
La Conner, WA
Gender
Male
Education
Medical School: Univ Washington
Graduation Year: 1964

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...

Click here to read the rest of this article from CYCLING PERFORMANCE TIPS

Performance Quiz | Appendix | Index/Glossary | Site Map | Contact