Many common cycling related aches and pains can be remedied through correct bicycle fit and proper training and riding techniques.

Riding in an improper position can lead to a variety of problems. Some of the more frequently involved areas in biking include knees, arms and hands, and the neck. The following guidelines will assist you in correctly adjusting your current bike or evaluating a prospective purchase.

Frame Size: To find the proper frame size for a road bike, measure your inseam from the top of the inner thigh to the floor, with bare feet six inches apart, and multiply by .65. This number gives you the frame size as measured along the seat tube from the center of the crank axle to the center of the top tube. For the quick dismounts required in off-road riding, a mountain bike frame should be two to three inches smaller than your ideal road bike size.

Saddle Height: When the saddle height is correctly adjusted, there should be a slight bend in your knee at the bottom of the pedal stroke and, when viewed from behind, your hips should not rock in the saddle. A saddle which is too low is frequently a contributing factor in knee pain.

Fore/Aft Saddle Position: While you are seated on your bike, with the crank arms horizontal, have a friend drop a plumb line from the bony bump below your kneecap on your forward leg. The plumb line should bisect the pedal spindle on a road bike. For a mountain bike the line should fall just behind the spindle. The fore/aft adjustment should not be used to adjust reach to the handlebar - that is the purpose of different length handlebar stem extensions.

Saddles and Saddle Tilt: Most riders prefer a level seat but some find a slight nose down tilt lessens pressure and irritation. Others find that a slight nose up position helps them sit back on the seat. The narrow saddles that are standard on most road bikes can be uncomfortable, especially for women because they tend to have a wider pelvis. There are many different types of saddles available which may increase comfort. Some variations include gel saddles, saddles with shock absorbers, and saddles such as Terry Saddles that are wider and have an area near the front where padding is decreased to decrease pressure.

Stem Height: The handlebar stem height should place the stem about one inch below the tip of the saddle for most riding. For short distance road races a lower position will allow a better aerodynamic position. For mountain biking, a position one to two inches below the saddle places more weight on the forward wheel so that it is easier to steer on climbs and less likely to pull up. However, if you experience neck pain with riding, consider raising the handlebar stem above this position in small increments.

Arms and Hands: To absorb shock keep the elbows slightly bent and relaxed. Avoid maintaining a tight grip on the handlebars as constant tension in the hands will create muscle tension throughout the arms and shoulders. Wear padded gloves and change hand positions often to avoid nerve pressure and numbness.

Your local bike shop should also be able to assist you with fit and many use the Fit-Kit system for making adjustments. For small adult riders there are special components available such as short reach stems and cranks. There is also a line of bicycles by Terry that was designed especially with women's proportions in mind. These bikes include a smaller front wheel which allows for a shorter top tube, eliminating the stretched out position that often occurs with larger frames.

Pedaling and shifting techniques are also an important consideration in avoiding overuse injuries. Aim for a circular pedal motion, avoiding "mashing" of the pedals with each downward stroke. Shift to lower gears and maintain a steady pedaling rate rather than grinding up hills in higher gears. It is especially important to maintain a fairly high RPM and lower pedal pressure early in the season when your strength is not at its peak.

Another important safety consideration is a properly fitted helmet. While many bicycle injuries are of the overuse type, cyclists should be aware that 75% of disabling injuries and fatalities are the result of head related injuries. A helmet should fit snugly and should cover the top half of the forehead.

As with any sport, stretching and a gradual increase in intensity and duration are important factors in preventing injury. Injuries frequently occur with sudden increases in mileage. Stretching maintains flexibility and helps prevent muscle strains. Hamstring flexibility is especially important in allowing the biker to achieve a good aerodynamic position. A physical therapist or athletic trainer can advise you on specific and general training questions and stretching routines.