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