Ask the Physio
Specialist cycling physio Dan Guillemette has a solution for every niggle
I have noticed a big difference in power between my left and right legs when cycling. I do not have any pain, but feel blocked on one side. Can you help?
When it comes to power production, the general rule of thumb is that up to a four to five per cent (i.e. 48/52) variation between legs is acceptable. Once you start noticing a constant significant difference in power production between left and right legs (i.e. 45/55), it needs investigating.
Cycling is about linear symmetry, and one potential cause of dysfunction is if you have had a recent crash or injury that has resulted in some malalignment, especially around the pelvis and hips. Pain inhibits good muscle function, and the combination of the two will change your muscle recruitment and activation. This will affect your ability to stabilise the pelvis and lower limb during the power phase of the pedal stroke. It is important, especially if there has been a crash, to check if there is any damage to your equipment, especially the saddle.
Alternatively, imbalance can be a result of poor positioning and a lack of endurance capacity and robustness for the type of cycling you are doing. This is common among those new to cycling and those who have recently increased their activity (training load).
For instance, your glutes are the primary source of power during the pedal stroke, so when fatigue sets in, the quadriceps are relied upon more, which can result in abnormal tension and tightness in the hip flexors and lateral hip muscles. This can pull on your hips and pelvis, restricting their natural movement as you pedal. Simple hip flexor stretches or ‘scorpion’ stretches are a good way to open up the anterior chain. Add in stretches of the lateral hip rotators (glutes/piriformis) with ‘figure of four’ or ‘pigeon pose’ exercises.
You may need to seek the advice of a medical professional for manual therapy and/or to review your cycling position – even subtle changes can make a big difference.
Why do I constantly get saddle sores and discomfort during long rides?
Saddle sores can be a real pain, and they’re the last thing you want if you are doing long rides or multi-day events. Using a good chamois anti-friction cream, good hygiene, using shorts that fit well with a good chamois – well worth the investment – and making sure your saddle and position are optimal for you are all key.
Recurrent saddle sores may be caused by biomechanical factors such as structural asymmetry of the pelvis or significant leg length discrepancies. With the latter, your shorter leg often goes ‘searching’ for the bottom of the pedal stroke, increasing instability and movement on the saddle, which in turn causes more friction on one side. To counter this, consult someone who can help correct the musculoskeletal elements – invest in a professional bike fit to see how you are interacting on the bike and to objectively address the issues.
I keep getting numb hands on long rides. What can I do to prevent this?
This numbness in the hands is often referred to as ‘handlebar palsy’. It is associated with neck pain and stiffness in your upper back and neck, and most commonly presents as weakness, numbness or paraesthesia (loss of sensation) due to traction of the radial nerve from prolonged ulnar deviation – essentially, how your wrist is angled when holding the bars or lever hoods.
It is important to understand if this is directly related to the bike position or postural related, linked to your normal daily activities (i.e. work-related ergonomics promoting flexed posture) but exacerbated by the additional stress of being in a cycling position for prolonged periods.
Checking your position is very important. You may be using the wrong handlebars (they all differ in width, depth, reach and anatomical shape); your stem length and spacer (stack height), and the position of your levers are all worth considering.
You may require some manual or soft tissue therapy to address the restriction and introduce some mobility and stretching drills to improve your flexibility and movement, e.g. neck and shoulder stretches, thoracic rotational movements such as ‘Thread the Needle’, working into extension, and using a foam roller to mobilise your upper spine. You may also benefit from some functional strengthening to improve your stability on the bike. Again, you may benefit most from consulting a professional physio and/or bike-fitter.