bike75.gif (2872 bytes)
CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Orthopedic Surgeons Tacoma 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 Tacoma 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.

Brent Hassel, DDS
(253) 472-7788
2702 S 42nd St Ste 106
Tacoma, WA
Specialties
Orthodontics/Dentofacial Orthopedics

Data Provided By:
Eric Geoffrey Puttler, MD
Tacoma, WA
Specialties
Orthopedics
Gender
Male
Education
Medical School: Uniformed Services Univ Of The Hlth Sci, Bethesda Md 20814
Graduation Year: 1994

Data Provided By:
Andrea Young
(253) 459-7000
3315 S 23rd St Ste 200
Tacoma, WA
Specialty
Orthopedic Surgery

Data Provided By:
Thomas G Griffith
(253) 756-0933
3515 S 15th St
Tacoma, WA
Specialty
Hand Surgery

Data Provided By:
Jean Margaret Walsh, MD
(559) 432-2909
209 Martin Luther King Jr Way
Tacoma, WA
Specialties
Orthopedics
Gender
Female
Education
Medical School: Univ Of Az Coll Of Med, Tucson Az 85724
Graduation Year: 1978

Data Provided By:
Scott R Drake, DDS
(253) 474-9473
4301 S Pine St Ste 231
Tacoma, WA
Specialties
Orthodontics/Dentofacial Orthopedics

Data Provided By:
John Denovan Stewart, MD
(253) 756-0888
2420 S Union Ave Ste 300
Tacoma, WA
Specialties
Orthopedics, Hand Surgery
Gender
Male
Education
Medical School: Dartmouth Med, Hanover Nh 03755
Graduation Year: 1977

Data Provided By:
Nicholas Rajacich, MD
(253) 627-7143
316 Martin Luther King Jr Way Ste 312
Tacoma, WA
Specialties
Orthopedics
Gender
Male
Education
Medical School: Johns Hopkins Univ Sch Of Med, Baltimore Md 21205
Graduation Year: 1982

Data Provided By:
Gregory A Popich
(253) 403-1000
315 Martin Luther King Jr Way
Tacoma, WA
Specialty
Orthopedic Surgery

Data Provided By:
William Frederick Thompson
(253) 752-0714
1550 S Union Ave
Tacoma, WA
Specialty
Orthopedic Surgery, Sports Medicine

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