May is Bike Everywhere Month, and as more riders hit the streets, trails, and commute routes, we’re seeing a familiar trend: cyclists pushing through pain that’s totally preventable. As physical therapists who specialize in movement and biomechanics, we work with cyclists dealing with knee pain, back tightness, or numb hands – and most of the time, the issue traces back to a simple problem: bike fit.
Whether you’re a seasoned rider or just starting out, here are the top 5 bike fit mistakes we see in the clinic – and how to fix them so you can ride strong (and pain-free) all summer long.
1. Saddle Height That’s Too Low (or Too High)
A saddle that’s even slightly off can lead to knee pain, hip discomfort, and inefficient pedaling.
- Too low? You might feel pressure in your knees or quads.
- Too high? You’ll likely rock side to side and overwork your hamstrings.
Fix it: When your pedal is at the lowest point, your knee should have a slight bend- around 25-35 degrees. Not sure? Book a fitting session and let us measure your optimal height based on your body mechanics.
2. Incorrect Handlebar Reach
If your handlebars are too far or too close, you’ll either overextend or hunch your shoulders. Both can cause neck pain, back strain, and numb hands.
Fix it: Your elbows should be slightly bent and relaxed, with no shoulder shrug. A professional fit can help dial in the perfect balance of comfort and aerodynamics for your riding style.
3. Saddle Tilt That’s Off by a Few Degrees
A nose-up or nose-down saddle can throw your entire posture off.
- Nose too high? May cause lower back compression.
- Nose too low? You might slide forward and overuse your arms.
Fix it: Aim for a neutral, flat saddle. But the “right” tilt can vary depending on your flexibility and riding goals – a personalized fit can help you fine-tune it.
4. Cleat Misalignment (for Clip-In Riders)
Misaligned cleats can cause knee, ankle, or hip pain, especially if you’re putting in a lot of miles.
Fix it: Your cleats should mirror your natural foot angle. During a bike fit, we analyze your gait, leg length, and foot mechanics to help position your cleats for both comfort and power
5. Ignoring Your Body’s Signals
Pain isn’t part of the ride; it’s a red flag. Aches, numbness, or tingling are often signs your bike fit needs adjusting, not that you need to “tough it out.”
Fix it: Listen to your body. A proper fit can reduce wear-and-tear on your joints and keep you in the saddle longer.
Want a Better Bike Fit?
A bike fitting with a physical therapist is more than just seat height. We look at how your body moves, your injury history, and your goals to create a fit that supports strength, comfort, and performance.
This Bike Everywhere Month, give your body the attention it deserves. Let’s get you riding better!
Schedule your bike fit today at Seattle Rehab Specialists, your number one physical therapy clinic, and roll into summer pain-free!