Are you sitting crooked or lopsided on your saddle?

Does any of this sound familiar?

 

• One knee goes up and down perfectly straight, and the other one wobbles.
• Saddle sores, but usually only on one side.
• One sit bone feels like its getting more pressure from the saddle.
• The saddle nose has accidentally been forced off center to the right or left.
• One side of the saddle is more worn than the other.
• One side of the saddle is tilted downward, or one side the saddle's rails may even be lower than the other.
• While pedaling, one foot is "pigeon toed," but the other is "duck toed" (i.e. one is "heel in" and the other "heel out").
• One inside leg of your shorts/bibs is more worn than the other.
• One leg feels stronger than the other.
• One knee sticks out from the top tube at some point during the pedal stroke.
• One side of your lower back gets sore or aches.
• The outside (lateral) part of one knee or hip gets sore or aches.
• One hand tends to go numb, or one shoulder or elbow gets sore.
• One side of your neck gets a "kink" or hurts.
• One foot gets a shoe "hot spot," but not the other.  

 

I think you get the idea - one side of your body or bike is experiencing more wear and tear than the other. So, what's going on here?  All of the above can be caused by pelvic asymmetry. Simply put, your pelvis may be either tilted (one sit bone is higher than the other, creating a functional leg length difference), or it may be rotated (one sit bone sits farther ahead and farther outside on the saddle than the other). Many of the above issues can also be traced to an actual leg length difference, or the far more typical leg alignment issues I've examined in closer detail in this article: The 5 Most Common Bike Fitting Issues...Part 1. Often times more than one of these root causes can be present and can lead to any combination of these problems.

 

How do you know if you've got a problem?

 

Many times a cyclist's body will adapt to pelvic tilt or rotation, but when pushed beyond the limits of one's normal training load (intensity, duration, or both), the body can start to rebel. The pattern I tend to see most often with experienced cylists is that things will usually start to go wrong after they have been riding hard for 50-60+  miles (75-90 km).  If the normal training load is already within that range, then it can sometimes take longer for pain/discomfort to set in. Yet for others, aches and pains can set in relatively quickly, after maybe 20 miles (30 km) or so.

 

Many cyclists will ride for years and years before finally realizing they even have the slightest problem. A cyclist's age certainly comes into play, as soft tissue that once healed and repaired relatively quickly decides to finally break down and allow a dormant or ignored fitting issue to finally rear its ugly head. Ignoring a nagging ache, especially around the knee, hip, or lower back, even if it's not bad enough to curtail your riding, can eventually lead to some down time, or worse, a visit to the orthopedic surgeon.

 

Some cyclists will never experience pain, discomfort, or an injury from a pelvic issue, but recognize that they just don't feel centered on the bike - most describe the sensation as feeling a bit "lopsided" or "crooked." Once proper balance has been established, many cyclists will finally feel "at one" with the bike, no longer hanging off to one side, or sitting twisted on the saddle. Greater comfort is achieved, and many will ride more efficiently, which for some can mean faster riding.   

 

Who can help?

 

Many bike fitting issues, particularly those related to basic positioning such as proper saddle height, saddle tilt, saddle fore/aft placement, and reach to the handlebars can be solved with a little know how and some common sense. The same cannot always be said for problems related to leg alignment, leg length differences, and in particular pelvic asymmetry. Pelvic rotation is one of the most difficult fitting issues I've encountered, and is one of the few situations where I might not be able to come up with a complete long term fix (see the comments section for more on this).

 

Very few bike fitters will know how to solve, or even identify, pelvic asymmetry. Many don't provide leg alignment services, and there are even some fitters that can't, or won't, correct for problem leg length differences. Also, just because a fitter utilizes motion capture video, 3D imaging systems, automated fitting bikes, or power measuring devices, doesn't necessarily mean they are going to be proficient in solving the issues presented in this article. Don't get me wrong, there are some great fitters who do use some of these tools, but an experienced professional, who can address more than just positioning changes, is still far more valuable than any number of high-tech gadgets and tools. In certain situations, the ultimate solution for difficult cases may rest in the hands of sports minded chiropractors, physical therapists, or other medical professionals. 

 

Three questions to ask 

 

Most cyclists struggling with comfort issues due to pelvic asymmetry are going to need professional help at some point. There are three simple questions you should ask of any prospective bike fitters you are considering:

 

1. Do you provide leg alignment services? The fitter should be familiar with wedges and pedal spacers.

2. Do you diagnose and treat leg length differences?

3. Do you diagnose and attempt to treat pelvic asymmetry?  

 

If the answer is "no" to any of these questions, keep looking.

 

How to reach me and upcoming Bike Fitting Camps  

 

If you live in Southern California and are experiencing any of the problems listed at the beginning of this article, I can be reached at 858-414-7093. For those out of the area, or even out of state or in another country, I'll be putting together weekend (Sat./Sun.) bike fitting camps based out of Encinitas, CA; these will include airport pick-up, hotel stay, an Advanced Fitting Session, a fully supported bike ride, and a post ride massage. The camps will be very small, limited to three cyclists per weekend. Details and pricing will be released soon, but if you are interested in the meantime, please give me a call or shoot me an email at velofitter@yahoo.com  

 

Acknowledgement

 

Many thanks to Steve Hogg, bike fitter extraordinaire, without whose expertise this article would not be possible. Steve has been the bike fitting expert over at the CyclingNews.com fitness Q & A for years, and his insights into pelvic asymmetry have been a godsend for many of my clients. Steve can be found at Cyclefit/PedalPushers in New South Wales, Australia. Steve also has an excellent blog, which can be found here.   

Comments

[Bill]

You mentioned more to come on a way to attaining body symmetry in people with rotated pelvis. That you had found something new on this for a long term solution. Thanks

[Eric Bowen]

Hi Bill,

As a last resort, those with a rotated pelvis may need to move the saddle laterally so that the sit bone that is farther ahead is more fully supported by the saddle. Unfortunately, I just discovered that the FSA seatpost (K-Force with datahead) that allowed for this adjustment has been discontinued. I only wish I had purchased a few before they had disappeared. I'll keep everyone posted should a suitable alternative become available. Sorry to be the bearer of the bad news. You might try looking for one on eBay. Here is a forum exchange that has a photo of said seatpost: http://weightweenies.starbike.com/forum/viewtopic.php?f=3&t=17969

[plumber lane cove]

Awesome. Now I can start working on my resolution. thanks for sharing

[beacon hill plumber]

Being one leg stronger than other sounds familiar. I like your article!! it gives wonderful information. thanks

[emergency plumber Singapore]

I really enjoyed reading this information provided by you. This is very true. It is wonderful. thanks

[Stefano]

Horseback riding can also be painful and strain the back. I suggest a massage or a chiropractor for back pains.

[Liam]

Hey I have experienced this after a crash 2 years ago, wear down my saddle on one side and my shorts... Someone actually noticed that the pelvis bones in my lower back had one side slightly higher than the other. Is this not a job for a chiroprater rather than adapting your bike? I want to get i fixed for good, especially as one leg is slightly stronger now than the other.

[Eric Bowen]

Hi Liam,

Sorry for the slow response. Yes, chiropractic care would be my first course of action for a functional leg length difference caused by an accident resulting in a tilted or rotated pelvis. You might also want to see a physical therapist to help correct any muscular imbalances that have developed over time.