When you see motorcycle riders on the road, you may not think that leisurely cruising in the countryside may cause pain or discomfort. However, long rides or improper posture can take a toll on the body.
Any avid rider knows and lives by the philosophy to “Live Free, Ride Hard,” and this time of year always reminds us of the motorcyclists in our communities. We happen to know a lot of them, mostly because the ATI Foundation (founded by ATI Physical Therapy) hosts an annual Motorcycle Ride and Celebration called “Cruisin’-4-Kids” in both Illinois and Wisconsin. Plus, our east coast clinics will be sponsoring “Delmarva Bike Week” in September.
During riding season, our biker friends have complained of soreness and muscle fatigue after a long ride. We asked some of our expert staff members to share tips with fellow bikers on how to “Live pain free and still ride hard.” Matt Holton, certified athletic trainer, offers these tips:
Stretch
Take a few minutes stretch before, during breaks, and after a ride, especially when traveling more than 10 miles. Stretching increases flexibility to help prevent common ailments such as low back pain, neck pain, shoulder pain, and muscle strains due to localized muscle fatigue, that may lead to further injuries.
Check out the “Biker’s 6” printable PDF to learn some easy stretches you can do when you’re getting ready to ride. CLICK HERE!
Check Your Posture
Stay comfortable on a long cruise by checking your posture. Matt shares his expertise from an ergonomics standpoint:
“When it comes to sitting properly on your bike, even small adjustments to your seat or handlebars could make a huge difference in the way you feel when you ride.”
- Keep wrists slightly extended and elbows slightly bent. This keeps your shoulders in a stronger position allowing for better handling of your bike.
- Your neck should be in a straight and neutral position with your torso upright and shoulders back.
- Hips and knees should be in a comfortable position, a little below 90 degrees to put your back in a better position to handle longer rides.
Stay Hydrated
Remember, it doesn’t have to be a hot summer day to become hydrated. Here are some easy tips to follow:
- If you are thirsty, this means you are probably already dehydrated. So stay ahead of it by drinking water before, during and after a ride.
- Monitor your hydration with the “urine test.” A light lemonade color indicates adequate hydration. A dark apple juice color generally means you’re dehydrated.
- Even mild dehydration can cause fatigue, slow reaction times, headaches, increased sweating, shallow breathing, low blood pressure and electrolyte imbalances. With severe dehydration, a rider may experience delirium or cognitive impairment, which can put yourself and others in great danger.
Wear the Gear
Bikers dress the way they do not only because it looks cool . . . but it serves a much bigger purpose.
- Clothing: High temperatures tempt riders to wear as little as possible, but bare skin absorbs more heat from the sun and raises core temperature. Wear a light long-sleeved shirt to help prevent fluid evaporation from bare arms.
- Footwear: The right boots will protect your feet, ankles and lower legs from being crushed or burned.
- Helmet: Not only is a helmet going to protect you from head trauma, but it also can lessen dehydration and ease the effects of hot wind.
Sue Pankow, an avid rider and ATI employee, is gearing up for this weekend’s Cruisin’-4-Kids event starting and ending in Shorewood, IL.
“Having just completed a 2,000 mile ride to Arkansas, I can assure you that preparing your body for the ride is just as important as making sure your bike is running properly,” said Sue. “I’ll definitely be stretching and hydrating before this year’s event!”
Register Today for Cruisin’ for Kids! Saturday, August 23 in Shorewood, IL.