Bike Fit Wedge
Do you Use Or Need Wedges for your Cycling Shoes?
To wedge or not to wedge that is the question
For years cyclists have been looking at different ways of maximising their power output on their bike and reducing their risk of injury. Different ways they have tried includes changing their bike set up, improving their fitness levels and in more extreme cases wedging their feet on the cleats or pedals to counter any abnormal biomechanics that may be causing pain or reducing performance.
These methods can be very effective, but there are times when they are not. Take the example of the wedging of the feet in the pedal I an attempt to correct an overly flat foot in the shoe or cleat. Bearing in mind that 60% of the biomechanical problems that exist in feet are compensations for faulty biomechanics in the pelvis or hips, then you can see that it's critical to ensure that the hips and pelvis are fully functional before the feet are addressed.
A 'rotated' pelvis, (which is where the pelvic bone gets stuck in an abnormal position) can go unnoticed for many years until the compensations start to cause problems. Typically a rotated pelvis is caused by unaccustomed lifting or carrying, performing a repetitive movement abnormally or perhaps compensating for another biomechanical issue elsewhere in the body. When the pelvis rotates, the piriformis muscle on the outside of your hip goes into a protective spasm. This spasm effectively prevents the joint from functioning correctly and so other areas have to compensate. If the problem is caught early enough, treatment will help. If however the problem is left for more than 6 weeks, the muscle will change its composition and become fibrotic and be unable to function normally. In theses cases treatment will help in the short term, but whenever you start training again, the problem recurs.
The body can compensate in a variety of ways for the rotated pelvis causing a leg length discrepancy, causing a variety of potential problem areas.
Common examples are that the foot can flatten to shorten the length of the longer leg or the opposite foot can increase the height of its arch to lengthen the shorter leg. Alternatively the knee of the longer leg can bend more to shorten it, or the knee of the shorter leg can bend less to lengthen it. In addition, the spine can side bend more to allow the shorter leg greater reach. These are only some of the many ways the body tries to compensate for a leg length discrepancy. Also bear in mind that the problems are worse in cycling than many other sports as you are fixed in a position determined by an external factor, unlike with running where you are relatively free to compensate how you like. All of these compensations though will increase the load on the structures that are doing more work. Typically they will result in knee pain, back pain, thigh or hamstring pain and hip pain. Moreover they make it very difficult to set your bike up correctly, as how do you know whether to set the seat/pedal relationship right for the longer leg or the shorter leg?
To manage these issues, we first have to return the abnormal muscle tone in the pelvis (the piriformis muscle) to normal. In other words you have to do 'anti-spasm' exercises for the muscle. Stretching or flexibility work just won't cut it. You need to return the muscle to normal function, not just stretch it. Once the spasm is eradicated as much as possible, then you have to perform exercises to stabilise the pelvis. In other words exercises that allow your muscles to control your pelvis and trunk without them needing to go into spasm. Part of this process is achieved by so-called 'core stability exercises', but also you need to speak to your physio about plyometric exercises for pelvic muscles that you can do in the gym.
Once your pelvis in good shape, and if you continue to get problems with your troublesome body part, then you can safely get a qualified practitioner or specialist to consider prescribing the wedges.
So if anyone says to you that wedges in your shoes can help with your knee, back or hip pain, you must make sure that they check your pelvic biomechanics first.
For more information on this and other biomechanics issues please visit www.humanlabsports.com or call +44 208 543 5288 and ask for Andy.
About the Author
 |
 Bike Fit System The Wedges LOOK Pedals Cleat Wedge 8 Pk w Fasteners  US $23.99
|
 Bike Fit System The Wedges for Speedplay Pedals 8 pack US $23.99
|
 VINTAGE BIKE SR 195MM QUILL Stem ALLEN KEY BOLT WEDGE FITS 211MM NOS985 3 US $7.99
|
 Bike Fit Systems Cleat Wedges for Speedplay Pedals US $26.99
|
 Bike Fit Systems Cleat Wedges for SPD Pedals US $28.50
|
 Bike Fit Systems Cleat Wedges for Look Pedals US $27.65
|
 Bike Fit Wedges for SPD Cycling Pedals US $27.93
|
 ZEFAL WEDGE Bike Bicycle SEAT PACK Pouch With Z FiT Strap Mount BRAND NEW US $19.99
|
 Bike Fit Systems In The Shoe Wedge Size 12 13 4 Pack US $17.95
|
 Bike Fit Wedges for Look Cycling Pedals US $27.93
|
 Bike Fit Systems In The Shoe Wedge Size 6 7 4 Pack US $24.90
|
 Bike Fit Systems In The Shoe Wedge Size 10 11 4 Pack US $24.90
|
 Bike Fit Wedges for Speedplay Cycling Pedals US $27.93
|
 ► Bicycle Frame Tube DECAL Sticker fits AMF Flying Wedge Wheelie 21 Muscle Bike US $16.98
|
 Bike Fit Systems In The Shoe Wedge Size 8 9 4 Pack US $17.95
|
 BikeFit Forefoot Measuring Device FFMD Fitting Tool Bike Fit Wedge Measurement US $62.99
|
 Bike Fit System Cleat Wedges SPD Look Speedplay Cleats Pedals Wedge 8 Pack US $23.99
|
 Bike Fit In The Shoe Wedge Size 8 9 4 pk US $22.91
|
 Bike Fit In The Shoe Wedge Size 10 11 4 pk US $23.91
|
 Bike Fit In The Shoe Wedge Size 6 7 4 pk US $22.91
|
 Bike Fit In The Shoe Wedge Size 12 13 4 pk US $22.91
|
|
|
Lot of 10 T10 194 LED Bulb Side Emitted - Red $6.25 Each order is for 10pcs. BA9S, T5 or T10 Auto Miniature Wedge Base LED Bulb for DC 12V only. It is Low Power Consumption, Long-lasting, Faster on/off response time, Excellent replacement of your dull filament bulbs, Long life time, Low heat, simple to heat, Unique vivid color and low power consumption, Power Saving, Long life span, super bright, Suitable for Indicating Lighting, Instrumental Ligh... |
|
|
Topeak Aero Wedge Pack with Buckle (Medium) $11.95 Expanding compartments can boost your storage space in seconds. The Topeak Aero Wedge Pack is a convenient gear-toting solution that clips instantly to the back of your bike's saddle and seat post. Constructed of rugged 1,200-denier Cordura material with DuPont Teflon coating for weather resistance, the pack attaches with a Velcro strap mount and snap-on buckles. The expandable bag's large ma... |
|
|
Topeak Aero Wedge Pack with Velcro (Large) $16.93 The aerodynamic wedge shape lets these under seat bags slip easily through the wind while the internal pockets keep tools away from inner tubes and other delicate items.Weather resistant, covered zippers keep contents dry3M reflective strip for increased nighttime visibilitySmall: 6.3" x 3.3" x 3.3"Medium: 7.5" x 3.7" x 3.9"Large: 9.1" x 5.1" x 5.5"1000-denier Cordura PlusFitting for taillightD... |
|
|
Topeak Aero Wedge Pack with Fixer (Medium) $18.90 The aerodynamic wedge shape lets these under seat bags slip easily through the wind while the internal pockets keep tools away from inner tubes and other delicate items.QuickClick mounting system for convenienceWeather resistant, covered zippers keep contents dry3M reflective strip for increased nighttime visibilitySmall: 6.3" x 3.3" x 3.3"Medium: 7.5" x 3.7" x 3.9"Large: 9.1" x 5.1" x 5.5"1000... |
|
|
Topeak Aero Wedge Pack Don't overstuff your jersey pockets. Simplify your load by putting your essentials in Topeak's Aero Wedge Pack. It straps neatly beneath your seat and... |
|
|
Bell StowAway Bicycle Seat Bag $3.99 Bell StowAway Seat Bag holds the essentials so you don't have to. Easily mounts to all seat styles and seat posts.... |
