ENJOYING THE RIDE BETTER 3 COMMON CYCLING INJURIES AND THEIR TREATMENTS
As the weather continues to warm up, you might be thinking about saving some gas money and using your bike on your morning commute. Or perhaps you’re ready to hit the trails on the weekends with your family. Whatever the case, if you use your bicycle frequently, don’t let a cycling injury ruin your fun. Here are a few common culprits and how to prevent them. KNEE PAIN Numerous factors can lead to knee pain when riding a bike. Having your seat positioned too high or too low can cause pain. Or if you ride a bike with multiple gears, using larger gears for too long while you ride puts stress on your joints. If you are a serious cyclist who wears riding cleats, incorrectly positioning your feet can also lead to knee pain. The best ways to alleviate the pain are ice, massage, using a foam roller on the inflamed area, and rest. LOWER BACK PAIN Riding hunched over your handlebars for an extended period of time is usually the cause of lower back pain for cyclists. You can try raising the
handlebars to alleviate pressure from your back, but the best preventative measure is strengthening your core. Lower back pain can be the result of weakened muscles. Keeping your core strong can save you a lot of pain down the road. You should also try to rest and stretch your back and hips to lessen the pain. A foam roller can be a useful tool for your back pain as well. NECK PAIN Like lower back pain, neck pain can be the result of holding your neck and head in a certain position for an extended period of time. Try lowering your seat to bring your handlebars farther up toward you or loosening the grip on your handlebars, since gripping them too tightly can put unnecessary strain on your shoulders. You can also try some preventive exercises, such as shoulder shrugs or chin tucks. In any case, if the pain becomes too severe for you to deal with on your own, we are confident that one of our physical therapists can get you into riding shape again. Please give us a call or stop by for a visit.
TAKE A BREAK
Inspired by Food Network
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12 ounces pasta, ideally fusilli 1/2 pound broccoli florets
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1 pint cherry tomatoes, halved
1/2 teaspoon crushed red pepper flakes 1/2 cup grated Parmesan cheese, ideally Parmigiano-Reggiano Kosher salt, for pasta water and to taste
2 carrots, shredded
1 yellow bell pepper, cut into strips
1/4 cup extra-virgin olive oil 4 cloves garlic, thinly sliced
1. In a large pot, liberally salt water and bring to a boil. Add fusilli and cook according to package directions. Add broccoli, carrots, and bell pepper during the last 2 minutes of cook time. 2. Drain the pasta and veggies, reserving 1/2 cup of cooking liquid. Return pasta and veggies to pot. 3. In a large skillet, heat olive oil to medium heat. Add garlic and cook until translucent and golden, 30 seconds. Add tomatoes, red pepper flakes, and 1 teaspoon salt. Cook until tomatoes are wilted, about 2 minutes. Stir in reserved pasta water.
4. Add tomato mixture to pasta pot, stirring to coat evenly. 5. Divide into bowls, top with Parmesan cheese, and serve.
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