Ask A Pro


I just bought a new road bike and am hoping to get back into cycling this spring. Last year when I would ride my road bike I seemed to always ache or have pain in my back, neck, or knees. What can I do to prevent this from happening again and ensure my body can handle my longer rides?


One of the most important things when you purchase a new bike is to get your bike custom fit to your body. This will help optimize your riding mechanics to reduce excess stress on your muscles and joints.

As a cyclist, you are required to maintain relatively the same posture and positioning sometimes for hours at a time. When riding your bike, typically your hips are flexed, back is rounded, shoulders are forward, and your neck is extended. In order to mitigate the effects of this posture and the repetitive stresses of riding, it is important to have good endurance and strength in your glutes, core, shoulder stabilizers, and deep neck flexors. Also, you can use the different grips on your handlebars to frequently adjust your positioning.

After your ride and regularly throughout your week, it is also important to stretch your muscles and joints that maintain a shortened position when you ride. Stretching your hip flexors and using a foam roller to stretch your mid back into extension is a good place to start.

If you have an injury preventing you from cycling to your fullest potential, please call to schedule an appointment today! You can see a physical therapist at Corvallis Sport and Spine Physical Therapy without a physician's referral and most insurance companies cover this.
21-1 NW Profesional Dr. Suite 2
Corvallis • Phone (541) 752-0545