RIDE INTO THE SUNSET 4 TIPS TO MAINTAIN YOUR BICYCLE FILL YOUR TIRES PROPERLY. Proper bike tire pressure can seem ambiguous; many people just inflate the tires until they seem plump enough to ride on. But a bike tire will typically have the recommended air pressure in psi (pound-force per square inch) stamped into the side of the tire. For example, your tire might say Min. 85–Max. 135 psi. This may seem like a broad range, but it all depends on what you’re looking for: A higher psi will increase speed, while a lower psi will give you a smoother ride. KEEP IT CLEAN. Cleaning your bike regularly is essential in preventing premature wear and tear. When cleaning the body of the bike, use a damp rag with window cleaner or diluted dish soap to wipe it down, and take extra care not to get any of it on the chain. If the chain is dry to the touch, remove any debris that may be caught in it with a small brush or old toothbrush before applying a good bicycle chain lube. INVOLVE YOUR KIDS. Encouraging your kids to maintain their own bikes will help them understand the importance of taking care of their possessions. Teach them to inspect their bike, clean and lubricate their chains, and regularly check their tire pressure.
Hopping on your bicycle for a family bike ride through the neighborhood is a great activity for beautiful summer weather, but nothing spoils a fun day of riding more than a flat tire or dislodged chain. That’s why it’s important to keep up with bike maintenance, even if you typically stay close to home. By following these four tips, you and your family can enjoy a smooth ride all summer long. GIVE YOUR BIKE A ONCE-OVER. The best way to avoid any problems with your bike while riding is to inspect it thoroughly before you head out. Check each component and make sure everything is in working order. If you notice your handlebars are loose or your brake pads are worn, you’ll be able to make adjustments or repairs before hopping on.
This summer, set yourself up for cycling success and make bike maintenance a priority.
NOW AVAILABLE AT NORTH COUNTY WATER AND SPORTS THERAPY CENTER
BLOOD FLOW RESTRICTION TRAINING (BFRT) BFRT originated in the United States in 2011 when the military began using the technique to help soldiers recovering from injuries sustained in Afghanistan and Iraq. Over the last eight years, a growing number of research studies have shown the effectiveness of this technique for a variety of conditions in people of all ages. BFRT is a brief and intermittent restriction of blood flow performed by placing a cuff on the upper or lower extremity while performing lower-load resistive exercise. Essentially, the decrease in blood flow briefly changes the metabolic environment of the muscles without having to mechanically overstress injured or healing tissues. The body responds with improved strength and functional capacity of the muscles. BFRT does not replace, but rather augments, current rehabilitation strengthening programs. This technique, although not for everyone, has been shown to be safe and effective for many different conditions. No two patients are the same, so the treatment dosage and intensity are always individualized. The therapists at North County Water and Sports Therapy Center are BFRT certified and are using the FDA-approved Smart Cuffs (made in the USA) system.
If you have questions, please ask your therapist or give us a call, and we will be happy to explain.
www.waterpt.com 2
Made with FlippingBook - professional solution for displaying marketing and sales documents online