Dust off your bike and follow these cycling safety tips

Warm weather has finally arrived and village streets, forest preserve paths and lakefront trails are growing more crowded with bikes.

Summer is ideal for cyclists, but it comes with challenges: breathtaking views and perilous potholes; gridlock traffic and cool breezes. Never before has it been more important to know how to ride safely.

Dr. Anne Marie Zeller, a sports medicine physician at NorthShore University HealthSystem and an avid cyclist, answers questions on how to ward off injuries while maximizing your health.

Q: Is it necessary to get the correct bike fit?

A: The first step in injury prevention is to make sure you're on the right bike for your fitness goals.

Whether you plan on racing or riding recreationally, it is essential to ensure the bike fits your body — neglect can lead to pain and numbness in your knees, back, feet and hands.

Additionally, getting fitted for a proper bike seat is just as important. An ill-fitting seat can result in back and knee pain or even lead to erectile dysfunction in males.

As examples, you shouldn't have to strain to reach the pedals. Also, bending too much at the knees puts extra stress on your joints.

Q: What gear should riders invest in this year?

A: Investing in protective gear is critical for a safe ride.

Wearing a helmet at all times is a nonnegotiable, and my latest must-have item is newer technology lights that can be adhered to the bike, clothing or helmet which significantly increases rider visibility.

With cars, construction, other riders and even the time of day — there are plenty of dangers that riders can encounter on the open road, so it's important to be alert and visible in order to avoid serious injury.

Q: How can cyclists warm up properly before hitting the road?

A: Whether you are a seasoned rider or simply taking a spin around the neighborhood, don't neglect your warmup.

It's important to warm up first to loosen your muscles, which helps prevent injuries and reduces soreness after the ride.

To start, ride your bike at a slow pace and gradually increase speed. It's important to do this gradually, to prepare your muscles and get your heart rate going.

Stretching your back, arms and legs is important before and after you ride to prevent strains and promote recovery.

Q: What is the proper riding form?

A: Relax your shoulders and bend your elbows, allowing your arms to absorb the impact of bumps.

By keeping your elbows bent, you will also reduce strain in your shoulders and put less pressure on your hands. Your knees should be stacked over the balls of your feet. Adjusting your seat height and position can help you achieve the optimal position for your knees and back.

Your wrists should remain straight from your elbows through your fingers.

It is important to be mindful of your hand placement. Improper positioning of your hands for prolonged rides can result in carpal tunnel syndrome and other hand numbness.

For long distance rides, posture is critical.

Be mindful to stretch during and after your rides to alleviate neck and back strain from forward riding position. Maintaining proper form will allow you to cycle with greater comfort, maximize riding efficiency and reduce the risk of injury.

Q: A hill is approaching. What's better for you — pedaling while seated or standing?

A: This topic is debated among cyclists — I recommend mixing up how you ride.

While standing puts more pressure across joints, requires more energy and strength to get up the hill quickly, sitting allows riders to use less pressure across joints and can reserve energy on long climbs.

Ultimately, standing or sitting is the preference of the rider.