This term refers to numbness and pain at the pinkie, ring finger and inside of the hand and is usually caused by pressure of the wrist and hand on the handlebars for extended periods of time. The ulnar nerve and artery travel through a narrow tunnel in the wrist. Constant compression to this area will inflame the artery and nerve and cause symptoms. Initial treatment revolves around reducing inflammation and irritation with ice, stretching, soft tissue mobilization and taping. Use gloves with padding around the band of the hand or thicken the handlebars with a softer grip. This will reduce the amount of pressure applied to the pain sensitive areas.
Hip and Knee Pain: Iliotibial Band Friction Syndrome
This is experienced as hip, thigh, or knee pain felt on the outside of the upper leg as a result of friction between the Tensor Fascia Latae or IT Band as it is commonly called, over the knee joint or hip bone. It is commonly a result of improper warmup or tightness of the associated musculature, rapid increase in load, or bad technique. Initial treatment is to stop irritation by discontinuing activity and following standard RICE (rest, ice, compression, elevation) protocol. Once inflammation is controlled, proper stretching along with the use of a foam roller is recommended. In-office treatment with taping and manual release of myofascial adhesions is often initiated as soon as it can be tolerated. Addressing any issues with poor form is also a must.
Knee Pain: Patellofemoral Pain Syndrome
PFPS usually refers to pain in front or around the knee cap and is sometimes called “Runner’s Knee.” This can occur in one or both knees and pain tends to increase with more activity. It is often caused by slight displacement of the kneecap during movement. Much like a train on a track, the patella (kneecap) fits and moves within a groove of the femur (thigh bone), and incorrect glide of the patella can cause irritation of the cartilage on the underside of the patella. The patella can slide up, down, side to side, tilt and rotate, all of which can create contact with the many articular surfaces within the knee. Common causes are muscle imbalance, overuse, and incorrect form or posture. Sometimes the easiest fix is making sure you are properly fitted for your bike or being educated on proper riding technique. Other in-office treatment includes mobilizations (resetting the alignment of the kneecap), taping, and exercise prescriptions revolved around balancing out muscle weaknesses.
