Electric bikes have exploded in popularity—from city commutes to lakeside cruises, they’re the perfect way to soak up summer sun without breaking a sweat…until your body protests. At ProActive Physiotherapy, we believe every ride should end with a smile, not a stiff back or achy knees. Here’s how to protect your body, maximize your fun, and stay injury-free all season long.
1. Dial in Your Fit
• Saddle Height & Angle
• Too high = hip rocking, lower-back strain.
• Too low = knee pain.
• Aim for a 25–35° bend in your knee at the bottom of the pedal stroke—our physios can fine-tune this in a 15-minute clinic visit. • Handlebar Position
• Too low = neck & shoulder tension.
• Too far forward = wrist discomfort.
• Neutral spine and relaxed shoulders are your gold standard.
2. Warm Up & Mobilize
Even with motor assist, your joints and muscles still need priming:
• 3–5 minutes of dynamic moves—leg swings, torso twists, arm circles.
• Hip openers (e.g., lunges with rotation) to lubricate your pelvis and lower back.
• Shoulder rolls to free up your neck and upper back.
3. Hydration & Heat Management
Summer heat can sap your focus and lead to cramping:
• Sip water every 10–15 minutes.
• Consider electrolyte tablets on longer rides (>45 minutes).
• Dress in breathable, light-colored layers and don’t skip UV-protective clothing or sunscreen.
4. Posture—The Invisible Protector
Sustained poor posture leads to nagging aches—here’s your checklist: • Neutral Spine: Avoid overarching or rounding your lower back. • Soft Elbows: Keep a slight bend to absorb bumps and reduce wrist loading. • Head Alignment: Imagine a string pulling from the crown of your head to keep your neck long. • Mid-ride Check: Every 20 minutes, do a quick shoulder shrug and neck turn to reset your alignment.
5. Know Your Body’s Warning Signs
E-biking can mask fatigue—listen for these red flags:
• Persistent knee soreness after a day’s ride.
• Tingling or numbness in hands or fingers.
• Sharp lower-back spasms on hills.
• Recurring shoulder or neck stiffness.
If you notice these, pause your program and book an assessment—we’ll pinpoint the culprit and get you back on two wheels.
6. Post-Ride Recovery Rituals
Your body rebuilds itself after every ride. Help it do that well:
• Gentle Static Stretches: Focus on quads, hamstrings, hip flexors and pecs.
• Foam Rolling: Target calves and IT bands to prevent leg tightness.
• Ice or Cold Packs: For any hot, inflamed areas (15 minutes max).
• Active Rest: A 10-minute walk cools your system and prevents stiffness.
7. Build Your Riding Resilience
Incorporate these simple exercises 2–3 times a week to fortify your body:
• Glute Bridges: Combat weak hips that can strain your back.
• Planks & Side-Planks: Bolster core stability for smoother handling.
• Band-Resisted Shoulder Exercises: Protect against handlebar jostle.
• Thoracic Rotations: Keep your upper back mobile for better control.
