|
The bicycle was not invented
by one single person, but was gradually developed
throughout Europe beginning in the late 1700s. Invention
of steering, the wheel crank, and the chain-and-pedal
system is attributed to various Europeans.
An important American contribution came in 1889, when John
Dunlop developed the first air-filled tires; in 1898, the
first coaster brake brought the bicycle into the modern
age.
The Feet's Link to the
Pedals
Besides selecting a bicycle that meets your specific
needs, proper shoes are the most important piece of
cycling equipment. Cycling shoes must have a stable shank
to efficiently transfer power from your feet to the
pedals. The lack of shank support in sneakers allows the
foot to collapse through the arch while pedaling, which
may cause arch pain, tendon problems, or burning under the
bottom of the foot. A rigid shank protects your feet from
the stress of pedaling.
Investing in a cycling-specific shoe is a good idea if you
have had preexisting problems with your feet or wear
orthotic shoe inserts. Most orthoses control the arch and
heel, and for cycling, usually require critical forefoot
balancing. Riders with mild bunions or hammertoes should
select a wider, deeper shoe that will accommodate the
deformity.
Select a shoe that's right for you among models designed
for racing and mountain biking. For the casual rider
without known foot problems, cross-training shoes provide
the necessary support across the arch and instep in a shoe
that can be used for other purposes. They also provide the
heel lift that cycling shoes give. Combination
cycling-hiking shoes meet the needs of the casual rider
well, and have recently become popular.
The use of toe clips, and their degree of sophistication,
begin to separate the casual rider from the more serious
devotee. Toe clips range from traditional clips to newer
shoe-cleat ensembles -- "clipless systems" -- that
resemble ski bindings. Many companies model their units on
the French manufacturer LookŠ. A Look-compatible unit will
offer the most diverse combinations of shoes and clips
from which to choose.
Proper shoes and clips or cleats working as a unit are
important to achieve maximum efficiency in transferring
power generated by the hips to the foot. For most
efficient pedaling, shoes should extend fully under the
ball of the foot.
Biomechanics and Cycling
Biomechanics, the study of external forces on the
living body, plays a crucial role in efficient, satisfying
cycling. For example, when seated on a bike with hands on
the handlebars, the hands, shoulders, and front axle
should all be in line.
By enhancing the biomechanics of the foot, podiatric
physicians specializing in sports medicine can improve the
mechanical functions of related body parts. If, for
example, an experienced cyclist's knees hurt after a
30-mile ride, the problem may be a biomechanical
imbalance. A podiatric physician can alleviate the pain by
correcting that imbalance through prescription orthotic
shoe inserts. Training and conditioning methods should
also be evaluated.
To preclude pain before it starts, podiatrists advise
stretching the major muscle groups used in cycling -- the
gluteals, the quadriceps, calves, and hamstrings -- before
and after getting on the bike. Riders should start slowly
and work up to normal cadence, or rate of pedaling. The
seat is at the proper height when knees are slightly
flexed and hips are over the knees.
Podiatrists recommend the use of a pulse monitor for a
cycling-based training regimen. Some models strap around
the chest, while smaller units wrap around the wrist or
the thumb and display the pulse rate as you ride.
Ask your podiatrist about an appropriate pulse rate while
you ride. Usually, the same criteria applies as with
running: your pulse should be 60-70 percent of the maximum
for efficient training.
Injuries and Treatment
Every day, podiatrists treat cyclists who have
sustained overuse injuries by pushing themselves beyond
their limitations. Here are some of the most common
cycling injuries and their causes. As with all athletic
injuries, pain that is persistent indicates a need to seek
treatment from a sports medicine specialist familiar with
cycling injuries.
Knee Pain: Some intrinsic knee problems like
swelling, clicking, or popping should be immediately
evaluated by a sports medicine specialist. Cartilage
irritation or deterioration, usually under the kneecap,
can be caused by a biomechanical imbalance, improper
saddle height, or faulty foot positioning on the pedals.
Riding in too high a gear, too far uphill, or standing on
the pedals all may aggravate the problem. Cleated shoes or
touring shoes with ribbed soles that limit side-to-side
motion can cause knee pain if the knees, feet, and pedals
are misaligned.
Shin Splints: Pain to either side of the leg bone,
caused by muscle or tendon inflammation. This may be
related to a muscle imbalance between opposing muscle
groups in the leg. It is commonly related to excessive
foot pronation (collapsing arch). Proper stretching and
corrective orthoses for pronation can help prevent shin
splints.
Achilles Tendinitis: Irritation and inflammation of
the tendon that attaches to the back of the heel bone can
be caused by improper pedaling, seat height, lack of a
proper warmup, or overtraining. This condition is usually
seen in more experienced riders, and can be treated with
ice, rest, aspirin, or other anti-inflammatory
medications. Chronic pain or any swelling should be
professionally evaluated.
Sesamoiditis: Sometimes known as the "ball bearings
of the foot," the sesamoids are two small bones found
beneath the first metatarsal bones; the sesamoids can
inflame or rupture under the stress of cycling.
Sesamoiditis can be relieved with proper shoe selection
and orthoses.
Numbness: Impingement of small nerve branches
between the second and third or third and fourth toes can
cause swelling that results in numbness, tingling, or
burning, or sharp shooting pains into the toes. Wider
shoes, or loosening toe straps or shoe laces can alleviate
the problem. If the problem persists, try a clipless
system.
Numbness or tingling with leg pain may represent a serious
problem known as "acute compartment syndrome," which
requires immediate medical attention.
Competitive Cycling
Undertaking a successful cycling regimen frequently
results in the desire to match skills with others. There
are four categories of competitive cycling. Category I
denotes world-class competition -- with conditions and
strategies an average cyclist would not be able to
navigate. Category II is also advanced, and employs such
techniques as drafting, and involves certain "courtesies"
of cycling etiquette.
Categories III and IV offer opportunities for fit cyclists
to go out and test their mettle against other enthusiasts
of the sport. No special equipment is required, only the
desire to compete and an adequately trained,
biomechanically tuned body. See your local bike shop for
schedules of races in your area. As with all competition,
start at a low level and work your way up the categories.
Remember, put safety first, and enjoy yourself.
Before beginning any
exercise program, be sure to check with your physician.
Tips
-
Carefully choose the shoes
you will wear in cycling.
-
Fit your bike appropriately.
-
Warm up properly. Condition
yourself safely in the off season.
Your podiatric physician/surgeon has been trained
specifically and extensively in the diagnosis and
treatment of all manners of foot conditions. This training
encompasses all of the intricately related systems and
structures of the foot and lower leg including
neurological, circulatory, skin, and the musculoskeletal
system, which includes bones, joints, ligaments, tendons,
muscles, and nerves. |
