Is Your Peloton Hurting You?
I have been in chiropractic practice for over 30 years and I have never seen a sports injury phenomenon like the one going on today. COVID-19 has more Americans at home than ever before and many of them are taking the extra time available to start or increase the exercise routines. The biggest exercise craze is the Peloton bike. COVID-19 has exponentially increased the sales of Peloton bikes and with it the number of sports injuries. There are several reasons for the increase in sports injuries some directly and some non-directly related to using a Peloton, but what is clear is that owning a Peloton increases your chances of a sports injury. The good news is that with a few extra steps you can avoid and heal from your injuries and enjoy long term health benefits from exercise.
Whenever someone starts a new exercise routing there is a greater chance of an injury. Non-direct injuries are those that would occur no matter what type of exercise These types of injuries include short term complaints including muscle soreness and aches, join stiffness and spasms. The types of injuries would be expected with any new exercise routine and are easily addressed. Here are a few guidelines to follow when starting a new exercise routine:
· Warm-up: Your muscles and joints go through major physiological changes when you exercise, giving them a “heads-up” with a warm-up is important. Taking 5–10 minutes to stretch and do your workout at 50% is a great way to get your body ready for the more intense session.
· Limited time: When starting a new exercise or machine start off slow. If your use to doing a 50-minute run and are switching to swimming or biking, consider doing a 40 minute run and a 10 minute swim/bike. New exercises will be using new muscle groups and these muscles need time to adapt. Taking a couple of weeks to fully transition into your new routine will allow the new muscle groups to start to build muscle memory.
· Proper equipment: Almost all sports today have specialized equipment and athletic wear. Sneakers designed for running are more likely to cause injuries if used for tennis. If your new exercise routine is specialized and has specific equipment requirements, consider purchasing the right equipment before doing intense workouts.
· Warm-down: Muscles and joints require post exercise care to avoid injuries. A post workout stretch is a great way to allow the body to return to its normal physiology. Nutritional support to reduce inflammation (my favorite is CBD), encourage muscle strength (protein shake) and improve muscle endurance (omega-3s) post exercise will help prevent injuries and improve recovery time.
The injuries I have been seeing that are directly related to the Pelton bike range from the neck to the feet. Many of these injuries require a chiropractor or neuromuscular professional to help with recovery. Recognizing that your Peloton is the culprit for your injuries is key to recovering.
Foot/Ankle/Knee pain is the most common complaint I have been seeing in my office. The reason this is such an issue for people using the Peloton bike has to do with the shoes they are wearing. Some people decided to spend $3000 on the bike but not the $100 on the necessary shoes. Without proper footwear every push of the pedal is sending abnormal force and stress through the foot, ankle and knee. Others purchase the proper shoes but are not putting the pressure through the center of their shoes/pedals which also sending abnormal force and stress through the foot, ankle, and knee. Both issues can cause sprains in the top or side of your ankle, strain of the calf muscles into the knee and even strain on the lateral knee which leads to lateral thigh pain.
The solution is wearing the proper footwear. Then concentrate on proper foot placement and pressure on the pedals when riding. Videoing your ride is an excellent way to monitor your technique.
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Tailbone -Coccyx pain and pain in the perineum area (the area between the genitals and anus) has also seen a rise with they use of the Peloton bike. This is common to see in road cyclist and is the reason that there are so many different seats available.
The main reason for this is the poor habit of rising for a climb and then slamming back down on the seat or using a seat that put your body weight on the perineum area instead of the ischial tuberosities.This area is extremely sensitive with lots of nerve endings, small muscles and delicate ligaments that are easily inflamed. Other symptoms that occur when this area is aggravated include genital pain, difficulty getting aroused, difficulty reaching orgasm and a sensation to urinate or have a bowel movement all the time. Severe cases can lead to pudundel neuropathy which is damage to the nerves in the area that causes severe pain and hypersensitivity.
Treatment for this condition requires an expert. Few physicians even recognize that this is an issue and fewer know how to correct the issue. Treatment must include all of the neuromuscular components in the area including adjusting the pelvis and coccyx, balance the perineum muscles, relieving ligament stress and reducing inflammation.
The LiteCure laser is an excellent treatment for pain, neuropathy and inflammation in the perineum area. This powerful but safe laser quickly reduces inflammation and helps restore nerve function while increasing blood flood to maximize muscle function. LiteCure laser therapy is used for professional athlets and by the military.
Many outdoor cyclists have their road-bikes professionally fitted to their body for optimal performance and comfort. This attention to detail is important to avoid injuries and should be adapted by “indoor road warriors” using their Pelotons.
If you have noticed an increase in pain in your muscles, joints and nerves beyond that “good” muscle ache consider that it may be your Peloton bike!
Dr. Steven Zodkoy has been in clinical practice for 30 years at Monmouth Advanced Medicine in Freehold NJ. He specializes in diagnosing and treating difficult health issues. He can be reached at 732–308–0099 or szodkoy@hotmail.com
