How to Set Up Your Bike Saddle Correctly
Whether you cycle on the road, on dirt tracks or in the gym, it’s important to set your bike saddle up correctly if you want to avoid injury and regular visits to your physiotherapist. According to sports physiotherapists, not only does it help you avoid injury, it also helps to ensure you get an effective workout. Here are some tips from your sports physio in Richmond.
Getting The Correct Saddle Height
Getting The Correct Saddle HeightThe first method you can try is called the 109% method. Start with your saddle height by measuring your inseam (the length of the inside of your leg). Your saddle height should be 109% of your inseam measurement, so multiply your inseam measurement in centimetres by 1.09 to get the height you should adjust your saddle to.
Another method is the Holmes method. The idea behind this is to achieve the 25-35-degree knee angle that sports physiotherapists recommend for cycling (if you have knee issues, aim for 25 degrees rather than 35 degrees).
Use a mount to keep your bike stationary and start cycling while a partner videos your motion from the side. Review the recording and pause it where your peddle is in the lowest position. Use a protractor to measure your angle. If it is larger than 35 degrees, you need to raise your saddle. If it is smaller than 25 degrees, you need to lower it. Adjust and record yourself a few more times until you get the perfect angle.
Getting The Correct Saddle Position
Your saddle can also be adjusted forwards and backwards once it is at the correct height. The simplest way to do this is very low-tech – simply attach a small, weighted object to a metre or so of string. This is called a plumb line, because it gives you an exact line downwards against which you can measure yourself.
Sit on the bike and bring the pedal forward until it is in a horizontal position parallel with the ground. Hold the plumb line so it falls over your knee and down towards the ground. If you are in the correct position, the plumb line will dissect the axle of your peddle. If you are off-centre, then move the saddle forwards or backward and re-measure until the plumb line dissects the peddle axle.
Tilting Your Saddle
Some saddles can also be tilted, but generally speaking, you should keep it horizontal. If you have back problems and pain, then your saddle nose may be too far forward, so tilting it back can help. If you have hand, wrist or shoulder pain, you can relieve pressure on these joints by tilting your saddle slightly forward. Sports physiotherapists recommend you make incremental adjustments of a millimetre or two and to try out the new position thoroughly rather than over-adjusting your saddle and creating a new source of discomfort.
Find a Sports Physio in Richmond
Looking for a sports physio in Richmond? Our Sports physiotherapists can assist you with a wide range of services, including sports injury recovery, adjusting your bike, building your strength and helping you develop training programs. Contact us today and speak to a friendly sports physio in Richmond!
Another method is the Holmes method. The idea behind this is to achieve the 25-35-degree knee angle that sports physiotherapists recommend for cycling (if you have knee issues, aim for 25 degrees rather than 35 degrees).
Use a mount to keep your bike stationary and start cycling while a partner videos your motion from the side. Review the recording and pause it where your peddle is in the lowest position. Use a protractor to measure your angle. If it is larger than 35 degrees, you need to raise your saddle. If it is smaller than 25 degrees, you need to lower it. Adjust and record yourself a few more times until you get the perfect angle.
Getting The Correct Saddle Position
Your saddle can also be adjusted forwards and backwards once it is at the correct height. The simplest way to do this is very low-tech – simply attach a small, weighted object to a metre or so of string. This is called a plumb line, because it gives you an exact line downwards against which you can measure yourself.
Sit on the bike and bring the pedal forward until it is in a horizontal position parallel with the ground. Hold the plumb line so it falls over your knee and down towards the ground. If you are in the correct position, the plumb line will dissect the axle of your peddle. If you are off-centre, then move the saddle forwards or backward and re-measure until the plumb line dissects the peddle axle.
Tilting Your Saddle
Some saddles can also be tilted, but generally speaking, you should keep it horizontal. If you have back problems and pain, then your saddle nose may be too far forward, so tilting it back can help. If you have hand, wrist or shoulder pain, you can relieve pressure on these joints by tilting your saddle slightly forward. Sports physiotherapists recommend you make incremental adjustments of a millimetre or two and to try out the new position thoroughly rather than over-adjusting your saddle and creating a new source of discomfort.
Find a Sports Physio in Richmond
Looking for a sports physio in Richmond? Our Sports physiotherapists can assist you with a wide range of services, including sports injury recovery, adjusting your bike, building your strength and helping you develop training programs. Contact us today and speak to a friendly sports physio in Richmond!
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