10 ways to protect knee joint during cycling

We know that exercise can bring harm in addition to health.

Of course, this is under the premise that you exercise improperly.

Whether it is aerobic exercise or anaerobic exercise, the damage to the knee joint is undeniable.

Today, we will talk about the methods of knee joint protection.


Adjust the appropriate height of the car seat, so that people and cars can adjust to the best height and reduce the chance of injury.

If the car seat is too high, it will cause discomfort in the buttocks and easily cause calf muscle cramps or knee socket pain; If the car seat is too low, it will increase the knee pressure and wear the knee easily.


Don’t let your knees get cold.

There are few blood vessels on the knee joint, so it is very easy to get cold.

Don’t expose the knee to the environment below 15 degrees Celsius.

You can wear pants or an extra pair of pants to ensure the warmth of the knee.


Reduce friction between knee cartilage.

Before riding, we can put our palms on our knees and massage them clockwise and anticlockwise for 25 cycles to evenly distribute the joint lubricant.


Warm up the blood flow around the joint.

Before riding, it takes at least 20 minutes to warm up and ride, starting with gentle steps until the body feels slightly sweaty.

After the warm-up, the knee is not easy to be injured with normal exercise intensity.


Choose the right and reasonable tread frequency.

Keep it at 70-90 rpm on the flat road, use a heavier gear ratio when stepping in a standing position, use a light gear ratio when climbing, and try to climb in a sitting position.


Learn the principle of step by step.

The inertia of the knee joint can’t adapt to the sudden pressure change immediately.

When you change your shoes, don’t ride for a long distance on the same day, let alone change the type of exercise.

There are still differences between running and climbing.

Exercise is for health and relaxation, not to suddenly challenge the limit.


If you ride correctly, but you encounter discomfort during the ride, you can’t rule out the pain of old injuries.

It is necessary to use light gear to slow down the speed of riding to reduce the load on the knee joint.

If the cold compress is still unable to relieve it within 72 hours after returning home, then it is necessary to go to a doctor for diagnosis and treatment.


During cycling, you need to pull the tendons when you stop to rest, which is conducive to restoring the healthy function of the knee joint.

If the lacing feels pain, it should be stopped immediately in real time to avoid late injury.


Exercise and practice moderately.

If you are an unusual sports and cyclist, don’t follow others to challenge steep slopes on weekends, which will make your knees cramp and even pain.


The mileage of practice and cycling is slowly increasing.

Learn to ride slowly, increase the distance slowly, and reduce the unnecessary load on the knee for a long time.

Obviously, Rome was not built in a day.

The above 10 suggestions are about knee protection.

Please don’t let the discomfort of your knee affect your pleasure in travel and life..