Tips to Help Prevent Pain While Bicycling

Avid bicyclists spend a lot of time on their bikes, which can cause injuries and/or pain. In addition to a good bike fitting at your local bike shop, Jeff Steinberger, PT at Prairie Rehabilitation offers these exercise ideas and treatment tips. Jeff practices at our Sioux Falls Cliff Avenue clinic when he is not riding.

Jeff Steinberger, PT at Prairie Rehab


1. Stretch and be flexible. Many muscle groups tend to tighten with long bike rides. Your hips, hamstrings and heel cords are most at risk. Some simple exercises can help to keep the muscles long and add leg strengthening as well. To stretch your hips, try the following:

Standing Hip Flexor Stretch (Jason Rostomily, PTA at Prairie Rehab)


Hamstring Stretch (Zach Schneider, PT Student at Prairie Rehab)

For strengthening your quad muscles on the front of your thighs and to stretch heel cords, try this dynamic duo:

Glute Squat (Zach Schneider, PT Student at Prairie Rehab)


2. Get strong! Core strength of your hips, pelvic floor, back and abdomen combine to protect your spine. A proper plank exercise works most of these muscles. Do not arch up or sag down. Stay straight.

Prone Plank Exercise
(Jason Rostomily, PTA at Prairie Rehab)


3. Be in balance with your movement. Your body is meant to move and if you move in balance, it functions best. If one side is injured and you favor it for a long time, your body adapts. Eventually that becomes your new normal, which creates additional wear and tear in your body. Again, a good bike fitting is important.

If you do develop some knee pain, Jeff has shown many this basic kinesiotaping which may save the day:


If these tips do not help, an evaluation by your physical therapist may be just the ticket you need to resolve your pain. To schedule an appointment or get more information, please call our main office at 605-334-5630. We would be happy to answer any questions or concerns you may have.

A full list of our outpatient clinic locations can be found here.

About Prairie Rehabilitation
At Prairie Rehabilitation our Physical Therapy, Occupational Therapy, Hand Therapy and Speech Therapy experts are passionate about helping our patients reclaim their way of life and function. It’s about you; you are unique with distinct qualities, abilities, and needs. At Prairie Rehabilitation we embrace the philosophy of “Patient First” care; treating each individual with precise and personalized care. To achieve the best results and to speed your recovery, we are committed to utilizing the most clinically proven and current concepts in rehabilitation.

About the Private Practice Section of the APTA
Founded in 1956, the Private Practice Section of the American Physical Therapy Association champions the success of physical therapist-owned businesses. Our members are leaders and innovators in the health care system. The American Physical Therapy Association (APTA) represents more than 85,000 physical therapists, physical therapist assistants and students of physical therapy nationwide. For more information, please visit

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Physical Therapy: A Safe Alternative to Opioids for Pain Management

No one wants to live in pain, but no one should put their health at risk in an effort to be pain free. Doctor-prescribed opioids are appropriate in some cases, but they just mask the pain – and opioid risks include depression, overdose, and addiction, plus withdrawal symptoms when stopping use. That’s why the CDC (Centers for Disease Control and Prevention) recommends safer alternatives like physical therapy to manage pain. Physical therapists treat pain through movement, hands-on care, and patient education – and by increasing physical activity you can also reduce your risk of other chronic diseases.


Full Article. 


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Physical Therapy’s Role in Maintaining a Healthy Spine

As we age, regular exercise plays an increasingly prominent role in reducing the risk of developing spine-related problems. For those in or approaching the golden years, it’s important to live an active lifestyle that focuses on healthy posture, function and movement.

It’s normal to experience some functional decline as our bones and intervertebral discs deteriorate over time, but that doesn’t mean that aches, pains and joint stiffness should go unaddressed. And yet, a good portion of senior citizens in the United States are living with spine-associated pain: A European Spine Journal study found that back and neck pain are top complaints among about 20 to 25% of the population over 70 years old.

Full Article. 


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Physical Therapy for Psoriatic Arthritis: 6 Things You Should Know

An expert answers common questions about how physical therapy can help people with psoriatic arthritis, and how to get started.

Living with psoriatic arthritis can mean chronic joint pain and swelling, constant fatigue, and a limited range of motion that makes daily activities a challenge. But working with a physical therapist can alleviate some of these symptoms.

Regular exercise helps keep the joints functioning properly. That’s where physical therapy comes in, according to Maura Daly Iversen, doctor of physical therapy, a professor and associate dean of clinical education, rehabilitation, and new initiatives at Northeastern University in Boston.

Full Article

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Fighting the Fatigue of RA

July 5, 2017 – Symptoms of rheumatoid arthritis (RA) don’t stop at joint pain and swelling. Most people with RA also experience mental and physical exhaustion, a symptom known as fatigue. Studies show that up to 80% of people with RA have at least some sense of feeling run down, and more than 50% have high levels of fatigue.

Terence Starz, MD, a rheumatologist at the University of Pittsburgh Medical Center, says the feeling can be described as overwhelming or different from just being tired because it is extreme and seems to come from nowhere. In fact, fatigue may have a greater impact on daily life than pain.

Read full article

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Pelvic-Floor Dysfunction: Are You at Risk?

June 2, 2017 – The pain began like an odd muscle pull around her groin. “Within days, the area felt like it was on fire,” says Lisa, 36, a New Jersey mom of two and a human resources executive. “I’m a strong woman. But the pain was excruciating. At one point, I was curled in a ball at work, sobbing.”

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7 Myths About Physical Therapy

May 17, 2017 – People everywhere are experiencing the transformative effect physical therapy can have on their daily lives. In fact, as experts in the way the body moves, physical therapists help people of all ages and abilities reduce pain, improve or restore mobility, and stay active and fit throughout life. But there are some common misconceptions that often discourage people from visiting a physical therapist.

Read full article >>

Snow Shoveling

Snow shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders. Back injuries due to snow shoveling are more likely to happen to people who may not know that they are out of condition. Following these tips can help you avoid injuries:

  • Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to take care to bend your knees and lift with your legs rather than your back.
  • Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier. Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help prevent “next-day back fatigue.”
  • Avoid excessive twisting because the spine cannot tolerate twisting as well as it can tolerate other movements. Bend your knees and keep your back as straight as possible so that you are lifting with your legs.
  • Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the lower back.
  • Backward bending exercises while standing will help reverse the excessive forward bending of shoveling: stand straight and tall, place your hands toward the back of your hips, and bend backwards slightly for several seconds.
  • If you or anyone you know is experiencing back pain, consult a licensed physical therapist.

Visit one of Prairie Rehabilitation’s 14 outpatient clinics, conveniently located just for you.