Physical therapy corner - Family Biking Fun!

In the 19th century, bicycles were often called “the freedom machine” for being instrumental in women's liberation. Susan B Anthony once said, “ I rejoice every time I see a woman ride by on a wheel. It gives her a feeling of self-reliance and independence the moment she takes her seat, and away she goes….” Likewise, bicycles can help children feel independent and increase self-confidence as cycling enables transportation to a friend's house or the pool during the summer.  Biking as a family can also create lasting memories and bonding experiences.
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Another benefit of cycling is that it is a great form of low-impact exercise. It can help build aerobic fitness and leg strength. The balance and skill required to bike improve coordination, proprioception, and spatial awareness. Cycling increases time spent outside, which is a good source of vitamin D. Being outside also has many known mental health benefits, including decreasing stress levels and improving mood.

We are lucky to have bike paths throughout Columbia to explore and ride. Other relatively close, family-friendly trails include the C&O Canal Towpath, the Kent Island Cross Island Bike Trail, the BWI Loop, and the Torrey C Brown Trail.  Cycling can also be enjoyed as a social activity. Plan to meet friends for a ride or ride your bikes to an event.  If you ride your bike to the Columbia lakefront for fireworks on the 4th of July,    BikeHoco offers a free bike corral (bike parking) and a chance to win an E-Bike. If your child is more daring and enjoys off-road adventures, the Maryland Interscholastic Cycling League (MICA) offers a variety of groups that include social rides, events, and races. Local bike shops offer group road and trail rides for adults.  Another great resource for getting involved in the cycling community is Free Bikes for Kidz Maryland, where you can donate bikes, volunteer to repair or distribute bikes to kids, or connect with a community organization that partners with them to obtain a bike.

The best way to get your child excited about biking is to show an example of your enthusiasm for riding. Young children (ages 1 -4) can begin riding with you on a mounted bike seat or in a bike trailer if they can sit well unsupported. It is recommended to check with your pediatrician before riding with your child, as there is always variability in children’s development. It is also important to check with the bike manufacturer to ensure your bike can carry added weight (most can) and the age ranges recommended for the seat or trailer you plan to use. As your child ages, the next best step is to try a balance bike to learn how to balance and steer a bike before transitioning to a standard bicycle that requires pedaling. 

Another benefit of biking is that it is an environmentally friendly activity. You can decrease air and noise pollution and fossil fuel consumption by running a few errands weekly on a bike instead of in your car. This can also help you meet the CDC guidelines for adults to get 150 minutes of moderate-intensity aerobic exercise weekly. Always bring a bike lock with you and lock your bike before leaving it, even if for a few minutes. 

Try biking to Freetown Farm one day and check out the bike stop at the top of Harriett Tubman Lane! The Community Gear Closet plans to hold another clinic on the basics of bike maintenance, so stay tuned to learn more.

Important Things to Know about Biking: 

1. Always wear a properly fitting helmet.  Although different states have different rules regarding helmets, it is safest to always wear one.   Maryland helmet law requires a helmet for children under the age of 16.
2. Know the basics about your bike and how to maintain it. Before you ride, always check your ABCs 
   1. Air in the tires
   2. Brakes are in working order
   3. Chain is lubed
3. Carry a small multi-tool, spare tube, a source of air (a pump or C02 canister), and tire levers in the event of a small mechanical or flat tire when riding.
4. Your local bike shop is a great resource for bike parts and maintenance. Some offer classes on topics such as how to change a tire. 
5. Know the rules of the road and always be aware of your surroundings. 

Some exercises that can help prepare you for cycling:

Increase the strength of your legs with:

• Chair Squats - standing in front of a chair, feet about shoulder-width apart. Bend your knees into a squatting position until your bottom lightly touches the chair. Return up to the starting position.  Avoid letting your knees go over your toes during this by selecting the appropriate distance away from the chair.

• Step-Up with March - Start in front of a step. Place one foot on it and drive your opposite knee towards your chest into a marching position as you step up. Hold this for 2” while squeezing your glutes. Slowly return to the start position. Repeat 2X10. ​

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Keep your knees and flexible after riding with: ​​

• Quad Stretches - hold on to something sturdy with one hand. With the other hand, bend the knee upward and grasp your foot. Pull your foot up towards your bottom until you feel a stretch in the front of the thigh or knee. Hold for 30”, repeat 3X​

• Hip Flexor Stretch - Start standing with one foot on a step, curb, or sturdy object. Squeeze your glutes as you shift your weight forward, maintaining a straight back until you feel a stretch in the front of your hip. Hold for 30”, repeat 3X .

Author

Karyn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the  Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.