| To wedge or not to wedge - that is the | | | | to shorten the length of the longer leg or |
| question | | | | the opposite foot can increase the height of |
| | | | its arch to lengthen the shorter leg. |
| For years cyclists have been looking at | | | | Alternatively the knee of the longer leg can |
| different ways of maximising their power | | | | bend more to shorten it, or the knee of the |
| output on their bike and reducing their risk | | | | shorter leg can bend less to lengthen it. In |
| of injury. Different ways they have tried | | | | addition, the spine can side bend more to |
| includes changing their bike set up, | | | | allow the shorter leg greater reach. These |
| improving their fitness levels and in more | | | | are only some of the many ways the body tries |
| extreme cases wedging their feet on the | | | | to compensate for a leg length discrepancy. |
| cleats or pedals to counter any abnormal | | | | Also bear in mind that the problems are worse |
| biomechanics that may be causing pain or | | | | in cycling than many other sports as you are |
| reducing performance. | | | | fixed in a position determined by an external |
| | | | factor, unlike with running where you are |
| These methods can be very effective, but | | | | relatively free to compensate how you like. |
| there are times when they are not. Take the | | | | All of these compensations though will |
| example of the wedging of the feet in the | | | | increase the load on the structures that are |
| pedal I an attempt to correct an overly flat | | | | doing more work. Typically they will result |
| foot in the shoe or cleat. Bearing in mind | | | | in knee pain, back pain, thigh or hamstring |
| that 60% of the biomechanical problems that | | | | pain and hip pain. Moreover they make it very |
| exist in feet are compensations for faulty | | | | difficult to set your bike up correctly, as |
| biomechanics in the pelvis or hips, then you | | | | how do you know whether to set the seat/pedal |
| can see that it's critical to ensure that the | | | | relationship right for the longer leg or the |
| hips and pelvis are fully functional before | | | | shorter leg? |
| the feet are addressed. | | | | |
| | | | To manage these issues, we first have to |
| A 'rotated' pelvis, (which is where the | | | | return the abnormal muscle tone in the pelvis |
| pelvic bone gets stuck in an abnormal | | | | (the piriformis muscle) to normal. In other |
| position) can go unnoticed for many years | | | | words you have to do 'anti-spasm' exercises |
| until the compensations start to cause | | | | for the muscle. Stretching or flexibility |
| problems. Typically a rotated pelvis is | | | | work just won't cut it. You need to return |
| caused by unaccustomed lifting or carrying, | | | | the muscle to normal function, not just |
| performing a repetitive movement abnormally | | | | stretch it. Once the spasm is eradicated as |
| or perhaps compensating for another | | | | much as possible, then you have to perform |
| biomechanical issue elsewhere in the body. | | | | exercises to stabilise the pelvis. In other |
| When the pelvis rotates, the piriformis | | | | words exercises that allow your muscles to |
| muscle on the outside of your hip goes into a | | | | control your pelvis and trunk without them |
| protective spasm. This spasm effectively | | | | needing to go into spasm. Part of this |
| prevents the joint from functioning correctly | | | | process is achieved by so-called 'core |
| and so other areas have to compensate. If the | | | | stability exercises', but also you need to |
| problem is caught early enough, treatment | | | | speak to your physio about plyometric |
| will help. If however the problem is left for | | | | exercises for pelvic muscles that you can do |
| more than 6 weeks, the muscle will change its | | | | in the gym. |
| composition and become fibrotic and be unable | | | | |
| to function normally. In theses cases | | | | Once your pelvis in good shape, and if you |
| treatment will help in the short term, but | | | | continue to get problems with your |
| whenever you start training again, the | | | | troublesome body part, then you can safely |
| problem recurs. | | | | get a qualified practitioner or specialist to |
| | | | consider prescribing the wedges. |
| The body can compensate in a variety of ways | | | | |
| for the rotated pelvis causing a leg length | | | | So if anyone says to you that wedges in your |
| discrepancy, causing a variety of potential | | | | shoes can help with your knee, back or hip |
| problem areas. | | | | pain, you must make sure that they check your |
| | | | pelvic biomechanics first. |
| Common examples are that the foot can flatten | | | | |