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You love riding your bike but after a while it feels more like a torture device than an extension of your body.scarpe mbt , It doesn't have to happen.moncler himalaya , Getting your bike fit dialed in will go a long way to improving both comfort and performance. People think a fast position is low and uncomfortable but if your body won't tolerate an aggressive then you won't be as fast as you could be. While I can't cover all the details of bike fit in a single article I will address some of the more common complaints and easy fixes for them.



Numb or Sore Hands

This may sound odd but the most common cause of numb hands is your seat being too far forward. Most bike saddles are on rails allowing you to move them backward and forward. Try sliding your saddle back 5-10 mm. In my own case, I have a long upper body so I need to be extra far back. I've got a seat post with extra offset and the saddle slid all the way back.

As well your handlebar may need to be raised or your stem swapped for length.

For every 2 mm you move your saddle back, lower your seat 1 mm as you are moving away from the pedals so it has to be compensated for. Make sure your saddle is level as well as a saddle tipped down will have you sliding forward on your hands.

Butt and Crotch

Most of your weight should be on your sit bones on the rear widest part of the saddle. If you feel like to much of the pressure is on the crotch, then lower your seat 3 mm. Test it out and keep lower a little at a time until you are supported on the sit bones with minimal pressure on the crotch or perineum area.

Sometimes with crotch and butt pain it's just that you have the wrong saddle. If you develop sore spots in the inside of your sitbones then the saddle could be the culprit. If your saddle feels like you are sitting between the sitbones rather than on them consider a saddle that is slightly wider at the back.

Feet

If you ride in sneakers then the best thing you can do for your feet is get the biggest platform pedals you can find as your shoes don't support your feet so the pedal has to. BMX or downhill pedals are a great way to go.

When you are running cycling shoes and clipless pedals there are a number of ways to improve foot comfort. If you are experiencing foot numbness or a hot spot in the forefoot then my first adjustment would be how you tighten your shoes when you put them on. Start at the top, nearest your shin and work towards the toe. When you start at the toe you tend to over tighten across the ball of your foot leading to numbness.

The next step is to move your cleats back further towards the heel. Start with 5 mm and test to see if that relieves the pressure. Keep moving it back if the problem is getting better but not gone.



When you move your cleats back you will have to move your seat down half the distance you moved your cleats.

If the pain is in the arch or outside of the foot then you may need to replace the stock insoles with one with more arch support. There are a few brands of heat mold-able insoles that have a firmer arch support.

Knees

Knee cap / Front of the knee

This is usually a sign your seat is too low or you are doing to much hill climbing in a big gear. Raise your seat 3 mm at a time until the pressure on your knees has eased. And while not a fitting issue, focus on spinning lighter gears, even uphill. It takes work but you will become a more efficient cyclist once your adapt your body to a higher cadence. If you have persistent pain or discomfort than you may have developed some inflammation. Going to see your doctor is a good idea in this case. Go light on the riding for a couple of weeks spinning easy gears to give the joint a chance to heal.

Back of the Knee

This is less common but is usually a sign that your seat is too high. Pain behind the knee is often accompanied by low back (along the belt line) pain as the hips will tend to rock when your seat is too high.

Sides of the Knee

If you get pain in the outside of the knee from riding it's a sign your feet are set too narrow. This is a problem with some of the modern pedals from Look and Shimano as the stance width is narrower than older models. Most cleats will allow some side to side adjustment so you will want to move them in towards the inside of the foot which will move your feet wider.

The other thing that can cause pain in the side of the knee is cleat angle. It's most common to need the heels a bit but that doesn't apply to everyone. Try adjusting the angle a little and see how it feels. If it's worse go in the other direction until the pressure eases.

Lower Back and Hips

This can be caused by a number of factors including seat to far forward, bar too low, reach to the bar too long or seat too high. Follow the step outline above and see if they help with the lower back. Other factors include tight hamstrings and pushing too hard of a gear.

Without a professional fit, it can take a bit of trial and error to correct fit problems but try the tips I've outlined above and you should start to see some improvement.