Helmet Fit

Why helmet fit matters:

Helmets only provide protection when properly fitted. A loose, tilted, or poorly-adjusted helmet cannot reliably provide the user protection and could result in other avoidable injuries. We recommend fitting your helmet with the “Two Finger Rule” to ensure it can provide the most protection possible.

While we support using a helmet and emphasize that they are legally required in many locations - especially for children and young adults (Florida requires helmet use up to the age of 16 for riders and passengers) - bicycle helmets should be used with a clear understanding of their capabilities and limitations.

Fitting a helmet with the “two-finger rule:”

1. Helmet on
2. Adjust
3. Fingers to Forehead
4. Ear Clear
5. Chin Check
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1. Helmet on
2. Adjust
3. Fingers to Forehead
4. Ear Clear
5. Chin Check

Helmet awareness:

Since the introduction of the modern bicycle helmet ~45 years ago, efforts to encourage their use - especially within the context of unsafe bicycle facilities typical of North American road design - have also led to misconceptions of what a bicycle helmet is capable of.

As a helmet user, or as a parent investing in your child's safety, you should know everything there is about helmets - how they work, what they are designed to do, and what they are not designed to do.

How helmets work:

By design, the polystyrene foam inside a helmet is designed to crush upon impact, spreading these impact forces over a larger area, and protecting a rider from skull fractures during a fall. This is one of the reasons helmets are an absolute necessity for mountain biking, where rocks and other jagged, fixed obstacles can both lacerate the skin and provide very concentrated forces that may cause a fracture.

The Foam:

Though the foam of a bicycle helmet is very dense and feels solid to the touch, this foam will compress during an impact, conforming to the shape of your head in doing so. The human head is quite heavy and kinetic forces upon impact are more violent than most realize, resulting in the dense foam compressiong drastically. This is how the helmet provides protection, by spreading concentrated forces over a larger area.

This is also what makes a bicycle helmet a one-time use item after a crash - after a crash, this foam remains permanently compressed and does not return to its previous shape. As such, it cannot absorb the forces of another impact.

Parts of a helmet:

The majority of bicycle helmets - from the inside out - are constructed with:

  • Velcro-secured soft pads to fine-tune the fit and comfort of the helmet,

  • A hard polystyrene foam inner structure which forms the crushable part of the helmet,

  • A vacuformed or hard plastic outer shell that maintains the shape of the hard foam. This shell protects the foam from shearing or cracking on impact and provides UV protection.

Many bicycle helmets - but not all - also have an adjuster ring at the back. This allows the user to adjust the helmet's circumference perfectly to their head:

The Golden Rules:

When considering, purchasing, and wearing your helmet, please:

  • Always recognize what a helmet can and can't do for you.
  • Always check that a helmet carries an authentic CPSC certification label.
  • Always ride within your abilities and threshold of risk.
  • Always fit your helmet properly, using the two finger rule - or the instructions provided by the manufacturer.
  • Always remind your city that helmets are not a substitute for safe bicycle infrastructure.

Download a print handout!

If you are looking for a flyer about helmet fit for your events or for education, download Safety Tips for Everyone, our 8.5" x 11" handout. It includes the Two Finger Rule for helmet fit, information about protected bike lanes, and other helpful tips and tricks.

More information: