How to protect your knees when riding

At present, 355 million people in the world suffer from joint diseases.

It is estimated that there are more than 100 million patients with arthritis in China, and the number is increasing.

In fact, the life of the joint is limited.

Once the joint “has run out of Qi”, it will lead to various joint diseases! Xiaobian often mentioned knee problems, but this time it was for cyclists.

The knee is the most vulnerable and easily injured part.

Whenever our legs step on a circle, the knee will move once.

Such frequent movements, if the force application method is not correct, it is easy to hurt the knee and even can’t ride a bike for a lifetime, so we must be careful.

How to judge whether the knee is injured? 1.

The pain in the inner thigh of the knee area is not persistent.

It is often the pain when changing the posture, which is usually the strain of the inner thigh ligament.

This is a sports injury caused by incorrect riding posture, such as incorrect riding posture caused by external splayed legs.


Swelling or tingling in the upper seam of the knee area, which is usually due to muscle and tendon strain caused by stepping on or shaking the car, often after climbing a slope.


The cartilage tissue on the inner side of the knee is damaged.

There is a sense of foreign body and swelling pain in the knee during exercise.

Shaking the knee bone back and forth, left and right will aggravate the pain.

This indicates that the knee has been injured and needs physical adjuvant treatment.

10 most vulnerable fatal habits 1.

The direction of force when riding is inconsistent with the foot and pedal.

Many people tend to ride with their knees inward or outward.

In this way, the direction of the foot is inconsistent with the direction of the force, which is easy to cause strain for a long time.

Moreover, the smaller the angle between the thigh and the calf, the easier it is to have problems.

In this state, sudden acceleration is also more likely to cause trauma.

Because most people in the team didn’t lock and tread, the posture could not be forcibly corrected, but could only be corrected consciously.


Long term low frequency riding.

Many people will think that low-frequency cycling can make strength better, but the chance of knee injury is much greater than high-frequency cycling.


Excessive climbing and sprinting exercises.


The strength of thigh muscles did not keep up with the sudden acceleration.

When the muscles are highly tired, if the muscle strength of the thigh cannot be raised, the whole person’s body weight and the original pressure will overwhelm the knee.

I tried once, and the knee will swell up quickly.

It is not allowed to bend the knee, but it will slowly reduce the swelling after applying medicine and doing a small amount of work.

It is said that such a situation will cause ponding for a long time.


The cushion height is too high or too low.


Excessive weight-bearing squats.

Strength practice should be done step by step.

Too much weight will hurt your knee.


The injured knee was not treated in time.


Incorrect warm-up exercise.

Do some warm-up exercises related to the knee for a long time, such as knee flexion and rotation.

This action will wear the meniscus and is not recommended.


The seat is adjusted too low, and the low riding posture directly causes great pressure on the knee.

If you always choose this riding posture, the knee joint will soon have problems.


If the heat preservation measures are not in place, the knee is a very fragile part.

Try not to let it catch cold.

Riding in rainy days will also cause more pressure and damage to the knee.

How to solve the knee injury? 1.

Adjust the height of the car seat.

If the car seat is adjusted too high, the legs stretch too straight when the foot is at 6 o’clock and are completely in a tight state, which will make the tension of the knee joint too large.

When the seat is too low, when the foot is at 12 o’clock, the knee joint bends very tightly, which will increase the pressure on the knee joint.

Both conditions can cause damage to the knee.

Adjust the seat to the appropriate height.

When the foot is stepped to the bottom, the extension and bending angle of the leg should be maintained at about 170 °.

Don’t pedal the car deliberately, and use the natural fall of the weight to exert force.


Pedaling frequency some riders have good physical strength, especially when climbing.

In order to reflect speed and physical fitness, and to fly faster than others, they try their best to pedal wildly, and don’t care about the frequency of pedaling at all.

However, people’s knee joint has limited strength after all, and too much power output has a great impact on the knee joint.

Those with serious knee injury are generally those with good physical strength and long riding time.

When riding, try to use the pinion ratio to improve the stepping frequency.

Don’t use the light stepping instead of the heavy gear ratio.

Start riding with light teeth, and force your legs evenly, not too hard.


The angle of pedaling should avoid riding on the inside eight or outside eight of the thigh.

Many riders are used to riding on the inside eight or outside eight.

It seems sparse and ordinary, but it has a great impact on riding.

It is easy to cause unnatural friction of the knee joint.

The principle of the knee joint is very similar to that of the bearing.

When the bearing maintains horizontal operation, it can achieve the best operation state, However, if the inner diameter or outer diameter deviates, wear will be formed over time.

The correct riding posture is to keep the pedaling action completely in a vertical plane.

Using self-locking pedal will help you solve this problem.


Riding is frequent, and any part will wear out after a long time, as will human organs.

Every day we walk, there will be some wear on our knee joints.

General wear when we rest or sleep, the interior of the knee joint will secrete a lubricant like liquid (synovial fluid), which will self repair the knee joint, but the wear is too serious, and the human body’s self-repair system can’t keep up with the speed of wear, so there will be problems naturally.

Cycling should be appropriate, step by step, combined with their own strength to ride, do not blindly increase the riding distance, often maintain the rest time of the knee joint, and gradually enhance the bearing capacity and strength of the knee joint.


Riding environment usually during riding, the knee generally does not need any protection and will not get rheumatism, because the knee joint is in constant motion and will naturally produce heat..