Sore elbows?

[cobalt]

I try not to lock my arms but the last few rides of the year left my inner elbows very sore. This did not happen in the beginning of the year and it wasn't the cold weather.

Do I need to adjust my bars? Or am I likely riding with poor posture?

Thank you! :o

[BleeckerSt_Girl]

I know this might sound crazy but without going into all the elaborate reasons....just try moving your saddle back a 1/2 inch if you can. See what happens after a week of riding. Yes, give it several rides to test- elbow pains can sometimes take a while to adjust to a new position and fade away.
If that doesn't help then put your saddle back and forget I said anything. ;)

[OakLeaf]

I wonder why the pain just started now.

Is it muscle pain, joint pain or something else?

When you say you "try" not to lock your elbows, are you catching yourself doing that anyhow? Is that happening more now than it used to?

What makes you sure it's not the cold weather? Do you live someplace where it's colder this time of year than earlier in the year (even if it isn't "cold" by other people's standards?) Are you being diligent about keeping your neck warm? Lots of people hunch their shoulders when their necks are cold, which causes all kinds of problems with the upper body muscles and joints. Or if your chest is cold, you could be drawing your shoulders inward.

Did the pain start when you increased your mileage? Are you riding in different places, or on a trainer? Did you slack off on your core work over the summer?

[cobalt]

Thanks for the help!

It started in September and yes, it was a bit cooler then and I was riding much longer each time. In July and August I was up to 5 miles. September I went on a 30 mile ride with weekly 20 mile rides and every few days, 6. In October I did a 50 mile and that was really tough.

I do tend to ride with my arms fully extended and when I get off of my bike, my inner arms are really sore, almost can't bend them at first. I haven't ridden in a few months so I won't know how things are until some of the snow melts.

If I move the seat back, won't that make it harder to not lock my elbows? I'll give it a shot if you think it will help.

My husband thinks my seat should go forward a bit but he is not an expert so I'll listen to you guys first!!!

[BleeckerSt_Girl]

If I move the seat back, won't that make it harder to not lock my elbows? I'll give it a shot if you think it will help.

My husband thinks my seat should go forward a bit but he is not an expert so I'll listen to you guys first!!!

Most people think moving the seat forward will help, but it just throws you off balance more, throws your weight forward. Moving the seat back will shift your center of gravity back a bit and off your hands. I suspect it's the weight on your arms that's causing your elbow pain (like it did to me). I had terrible elbow pain in one elbow from my weight being too far forward.

Try both methods: ride with elbows not straight, shoulders more relaxed. Then try moving your saddle back a half inch to an inch. Give each method a couple of weeks to see how it works- elbows take time to respond favorably to a position improvement, i have found.

Cobalt, you might want to read this thread:
http://forums.teamestrogen.com/showthread.php?t=23260&highlight=hands+knees&page=2
Starting with post #24, this seat-moved-back issue is discussed there in more detail.

[cobalt]

Thanks, I read the post and it makes sense. I was having trouble finding a comfortable saddle and changed from the one that came with my bike to a wider seat. My bike came with a white Bontrager saddle. (Lemond Etape) I have wide sit bones. I might be compensating by putting weight on my arms instead of my seat.

I won another saddle and it's just as painful as the first I had. Bontrager woman's saddle but they don't work for me.

Bleecker, my parents are from Adams Center near Watertown and Syracuse and my brother lives in Plattsburg.

Thanks again for the help!

[BleeckerSt_Girl]

I have really wide sit bones too, and there are almost no saddles out there really wide enough so I don't ride on the edges of the saddles with my bones! :( ....and I'm not even that big a woman!- just really wide pelvis I guess. :rolleyes:

If it makes you feel any better- it seems that Bontrager saddles are not usually well liked by most women on TE here, -although there are a few women who do like them.

[Flybye]

Saddles can be adjusted forward and backward, up and down, and fore and aft....

I wonder if the nose of your seat is tilted too much down to the top bar and not level? You would find yourself locking your elbows to prevent yourself from sliding forward and down on your seat.

[cobalt]

When I was at the store and saw the gel to test sit bone distance I tried to get my 3 daughters to do it so (if they chose to) we could see if they would have an easy time with childbirth like I did. They all refused and left the store. They are all college aged, it's not like I was asking 10 year olds to do it.


Anyway...

Good hint about having the seat level, mine is not.

The saddle that I have is a Planet Bike and was only $20 something. I thought it was too inexpensive but it is pretty comfy for me so in this case, price did not dictate quality.

I wanted to get out today, haven't gone in december yet and we are trying to ride each month. We have fog and icy rain, temp in the low 40's which is great for Wisconsin. Maybe tomorrow??? We could go 20 feet and technically, we'd have ridden in December.

[tulip]

Cobalt, I've found that strengthening my core has really helped with my position and comfort on the bike. When you have a strong core, you can hold your body up with your core and not lean on your arms so much for support.

Your elbows should be springy and slightly bent. Position and a strong core are both important. Pilates really helped me get strong through the middle.

[lunacycles]

My question is: why are your arms fully extended? That is, why is that what you want or have a tendency to do? Is your body preferring to be more upright, so you ride with your elbows locked to avoid bending over? If that's the case, Tulip's advice might help a lot.

If you are pretty fit and have neck or back pain when you bend forward to allow a bend in the elbows, you also may need to tweak your fit to accommodate your body better.

If you are already reaching too far, moving your saddle back is probably (imo) going to exacerbate the problem.

Locked elbows is really a recipe for problems.

What happens when you try to ride with bent elbows?

Have you had a bike fit done?

Just some questions before you try radical changes.

[DebTX]

I wonder if the nose of your seat is tilted too much down to the top bar and not level? You would find yourself locking your elbows to prevent yourself from sliding forward and down on your seat.

Following this advice, i went into the LBS today and had them level my seat. I know when I bought the bike we pointed it down a bit and I've been using a lot of energy to keep pushing my sit bones back up onto the saddle. I also suffered occasional elbow pain, as does DH (which when we mentioned to the LBS store, they said they'd never heard of before). :confused:

It's my first "bike adjustment" since my original fitting when I bought it. Feels like an event to be celebrated or something.

[cobalt]

I am not fit... yet. I have lost 65 lbs over the past 18 months and have another 40 to lose. My core could use a lot of work.

When I bought the bike it was fitted to me.

I would say that when my lower back bothers me I go upright and that is when I lock my elbows. That just occurred to me when I thought about why I stay up. I do like to go down into my drops but not when my back is sore. So a bit of a revelation. My back didn't bother me at the start of the summer and my elbows did not either.

As I lose over the winter I am hoping that this will help my lower back. I suppose I could do the exercises that I saw my athletic father do every night for his back.

Thanks a bunch and happy new year!

[tulip]

I never ride in the drops...just so you know that it's not required. It does sound to me like perhaps you are stretching out too far. I'd suggest going back to get a second fitting--your body has changed alot since you started and your bike fit might need some tweaking.

Great news about the weight loss! Get working on that core. You don't need to wait. Sign up for a reputable Pilates class, you won't regret it.

[cobalt]

Thanks Tulip! :o

[Flybye]

Following this advice, i went into the LBS today and had them level my seat. I know when I bought the bike we pointed it down a bit and I've been using a lot of energy to keep pushing my sit bones back up onto the saddle. I also suffered occasional elbow pain, as does DH (which when we mentioned to the LBS store, they said they'd never heard of before). :confused:

It's my first "bike adjustment" since my original fitting when I bought it. Feels like an event to be celebrated or something.


You will have to let us know if it works for you - it made a big difference for me!

[RoadRaven]

I do like to go down into my drops but not when my back is sore. So a bit of a revelation.


Isn't it interesting how different we all are... I prefer to be in the drops when my back is sore!
:p

[BleeckerSt_Girl]

Isn't it interesting how different we all are... I prefer to be in the drops when my back is sore!
:p

Yeah me too. We are indeed all different! :)

[RoadRaven]

Yeah, Bleecker... and i like my TT bike as stretching out on the aeros feels good too :)

[lunacycles]

I am not fit... yet. I have lost 65 lbs over the past 18 months and have another 40 to lose. My core could use a lot of work.

When I bought the bike it was fitted to me.

I would say that when my lower back bothers me I go upright and that is when I lock my elbows. That just occurred to me when I thought about why I stay up. I do like to go down into my drops but not when my back is sore. So a bit of a revelation. My back didn't bother me at the start of the summer and my elbows did not either.

As I lose over the winter I am hoping that this will help my lower back. I suppose I could do the exercises that I saw my athletic father do every night for his back.


If you are having low back pain it is often a sign you are reaching too far. It may be a fitness thing, it may be anatomical. Sometimes increased fitness helps, sometimes it doesn't. If you didn't get a professional fit, i.e., if a salesperson set you up on the bike but you didn't have body measurements taken plus a "fit session," then the bike still may not fit ideally for you, as it is and as you are. From what you are telling me, it might really benefit you to try a shorter stem. This is just a hunch, but I do a lot of online fit troubleshooting with my work. A shorter stem is maybe a $30 investment, and it will instantly reduce your reach. You may at the same time get a stem with a bit more rise. The goal, in my mind, is that you are comfortable on the bike without locking your elbows. Stems are easy to swap out, so you can experiment without spending a lot of dough.

Often as you get more fit on the bike and/or strengthen your core, your back gets more used to the position and you will want to stretch out your position more (and return to using a longer stem). But it shouldn't be forced into initially. IMO There is no way to be efficient on the bike if you aren't comfortable. Your position doesn't sound comfortable yet to me.

[cobalt]

I guess I thought I had a fit but did not. The person at the store had me get on the bike and then watched me ride it but we didn't measure anything.

Thanks for the tip about the stem. Will do that.

[Dogmama]

It's been awhile, how are you doing?

I would try adjusting your hand position which will automatically adjust your elbow bend. Riding with your hands vertical, thumbs up will cause your elbows to bend & might take some pressure off of those tendons & ligaments.

Also, Tulip had great advice about core strengthening.

[cobalt]

It's March and we just got a bunch of snow and it's 10 degrees but spring is just around the corner, I know it!! :eek:

I haven't been on my bike in ages so I will print this thread and try all of the suggestions as soon as I can see the pavement!

Thanks again!