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