Consider the act of pedaling to mirror the face of an analog clock: In cycling, there are certain phases of the lower trunk that are incorporated at particular angles and points within the circular motion that encompasses the model of general motion. During the Down Pedal Phase, the pelvis initiates the beginning of the lower limb complex, which is made up of the ischium and illium. Here, the sitting bones, anatomically referred to as the Ischial Tuberosities, play an important role for flexion of the hamstrings (all three origins of the hamstring are located here – Semitendinosus, Semimembranosus, Bicep Femoris. In fact, the hip is a very important anatomical characteristic as this large “ball-and-socket” joint allows for a large degree of multidimensional movement. During the action of pedaling, the hips allow and guide hip extension – extension coupled with a small degree of rotation. During hip extension, the following muscles are utilized: Bicep Femoris, Semimembranosus, Semitendinosus, Gluteus Maximus, Gluteus Medius. In comparing this phase to the face of a clock, this would make-up the 12-4 o’clock.

Moving down the lower extremities, we find the knee, which aids in extension during the Down Pedal Phase. The knee, being a “Hinge Joint”, functions primarily as a lever for the femur, as the femur is known to be the longest bone in the body which subsequently is able to produce very large amounts of torque. Here, the patella plays a critical role as a fulcrum point for the force of the upper leg to be transferred to the lower leg. The patella is a sesamoid bone that situates itself within the patellar tendon and connects to the quadriceps and the tibial tuberosity. Here, the Patella glides into the intercondylar fossa of the femur. During knee extension (patellar extension), the following muscles are utilized: Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis. In comparing this phase to the face of a clock, this would make-up the 4-8 o’clock.

And finally, as we move inferiorly and distal to the patella, we encounter a very relevant joint: the ankle joint. This joint allows for the cyclist to perform plantar and dorsi-flexion during the Down Phase. Here, these anatomical movements of the ankle make up the term “ankle-ing”, which refers to the movement of the foot as it moves from a position of dorsi-flexion to a position of plantar flexion during the bottom of the pedal-stroke before returning back to a position of dorsi-flexion. Although the foot has many small joints, this structure is primarily where the force from the lower limb complex is transferred to the pedal of the bike. (Note: the irregular amounts of force and/or compression shifting through the foot can result in neural pain/discomfort and damage of tissue due to the aforementioned compression.) Muscles utilized during Plantar Flexion include: Plantaris (biartcular), Soleus, Gastrocnemius , Flexor Digitorum Longus, Flexor Hallicis Longus, Peroneous Longus, Peroneous Brevis. In comparing this phase to the face of a clock, this would make-up the 8-12 o’clock.