The impact of riding on the knee deserves our riders’ more attention
I believe many novice cycling friends have deep experience of knee pain! At the beginning of the first step of riding, there was knee pain after a long time.
Why did you watch others ride so easily? Compared with running and other sports, riding is less intense, which is why many people just choose to ride.
However, the low intensity does not mean that the loss to the body is small, because the legs need to be trampled at high speed when riding.
If you do not pay attention to some riding knowledge, it is easy to cause damage to the body, especially the knee.
Little friends who often pay attention to the race know that knee injury is the most common occupational disease for professional drivers, affecting the competition of many drivers.
Knee injury is also one of the most common problems for cyclists.
So what details should we pay attention to in order to avoid the risk of knee injury? ▍ the wrong riding rhythm here means that when your riding ability is low, you rashly ride with high intensity, long distance and long time, but your body can’t adapt to such intensity, which will lead to various physical problems and serious impact on your knees.
The correct way is to step by step, reasonably arrange their own riding and training, and slowly improve their riding ability.
▍ incorrect riding posture, incorrect seat height, angle and position will put too much pressure and wear on the knees during riding, so how to adjust these? Look at the previous article.
Here is also a reference for simple judgment according to the situation of knee pain: if there is pain in the front of the knee, you should raise the height of the seat or translate it away from the handlebar.
If the back of your knee hurts, try slightly lowering the height of the seat or translating the seat closer to the handlebar.
If you follow the correct riding posture and shunting, you will encounter the problem of knee pain, you can ask a professional to help you adjust.
▍ incorrect speed change operation affects your stepping frequency, which is closely related to your riding force.
When your stepping frequency is too low, your legs need more strength for a single step, and your knees bear more pressure.
Selecting the appropriate speed change to keep the stepping frequency in the best range at all times to deal with the road conditions such as flat road, uphill and downhill can reduce the injury to the knee.
▍ weak core muscles a study compared 15 cyclists and found that if the core muscles of cyclists are tired, the legs will obviously shake to both sides when riding, resulting in greater pressure and friction on the joints, resulting in knee pain.
So when you find that your knee is not in time, you can exercise appropriately to strengthen your core muscle group, which is also very helpful to improve your riding ability.
▍ without warm-up exercise, if you don’t do warm-up exercise to make the muscles move in advance, you can’t make the muscles reach a large enough range of activity.
When riding, the kneecap can’t move along the correct track, which increases the internal friction of the knee.
The warm-up exercise before riding can do this: stretch your legs properly or use a fitness foam shaft to warm up.
At the beginning of cycling, control low-intensity cycling for a period of time is also a warm-up.
▍ wrong strength training, many riders will carry out leg strength training when not riding, such as squatting, which has the greatest impact: the center of gravity in squatting is unscientific.
The correct thing is to ensure that your soles have a certain adjustment space, and don’t lift your heels, otherwise you will share the pressure of body weight with your knees.
Also pay attention not to control the height of deep squat.
The pressure of squatting half way on the knee is greater than that of squatting completely! ▍ inappropriate dress.
At the time points of early spring and late autumn, young partners in the north still don’t choose riding shorts, which will cause knee drop and incurable diseases.
Knee pain is not a minor problem and needs more attention.
In case of severe knee pain, it is recommended to go to a professional doctor or physiotherapist for diagnosis and treatment.
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