Introduction to cycling: How to prevent the knee from being injured continuously when riding?
Cycling is a sport that mainly relies on the lower limbs, which will also cause certain damage to the knee.
For example, the knee joint strain is mainly caused by riding without rest for a long time.
The knee joint repeatedly bends, stretches and twists endlessly, and the joint surface continuously collides and rubs for a long time, which will form wear injury.
What’s more, it will lead to “chondromalacia patella”, which is mainly manifested by swelling, fragmentation and falling off of cartilage, and finally the corresponding part of the femoral condyle will also have the same pathological changes.
Today, I will introduce you to the system cognition you need to have before, during and after cycling.
I hope you can exercise scientifically and feel the fun of cycling.
01 To deploy a bicycle to a suitable state, first of all, you should select the appropriate bicycle size according to your height and try to make adjustments.
The following are the bicycle sizes corresponding to different heights.
14-inch-150-160, 15-inch-155-165; 16 “- 160-170, 17” – 165-175; 18 “- 170-180, 19” – 175-185; 20 “- 180-190, 21” – 185-195.
Then adjust the height of the car seat.
The height of the car seat should match the height of the rider.
The person should stand beside the car and the car seat should be at the position of a punch under his belt.
Finally, pedaling will affect the posture of legs when riding.
In order to balance the power, the widest part of the toe should be placed on the foot.
The pedals on both sides need to point to the 3 o’clock and 9 o’clock directions respectively.
For cyclists who already feel uncomfortable with their kneecaps, they can raise the seat cushion or turn the handlebars backward.
If the inside of the knee is injured, lower the seat cushion or forward the shunting handle.
It should be noted that a little adjustment can have a great impact on the riding experience, so do not adjust it significantly.
02 Doing a good warm-up exercise can properly lengthen muscle groups, adapt to high-intensity exercise in advance, and reduce the pain after exercise.
The warm-up before riding should mainly include wrist and ankle movements, thigh tendon stretching, body forward bending and stretching, etc.
01 Master the right riding posture and choose the right riding posture.
The pedal is mainly driven by the leg, and the thigh is transmitted to the lower leg through the knee.
Therefore, the angle between the upper and lower legs will affect the pressure on the knee.
Generally speaking, when riding to the bottom, the legs are slightly bent, and the angle between the big and small legs is 140 ° – 160 °, which is the most appropriate.
When the angle between the legs and thighs is small, the pressure transmitted from the thighs to the legs will be greater, and the force borne by the knees will be several times more than that from the thighs.
When the angle of the leg and thigh is large, close to 180 degrees, the force on the knee will be much smaller.
02 Keep the proper frequency.
The higher the frequency, the greater the load on the heart and the lower the load on the muscles and joints.
Tread frequency training is a long-term conscious training process.
The correct state is to keep the body stable under the high step frequency, and not to cause the body to swing left and right and jump up and down due to the increase of step frequency.
In daily cycling, the frequency between 60 and 80 revolutions per minute is the most appropriate state, while professional cyclists may reach 90 revolutions per minute.
Remember not to make a big and small flight, which will cause great damage to the knee.
01 Relax muscles Use foam rollers to help reduce the frequency and level of knee injuries.
Doing some massage on schedule can also reduce muscle soreness and hub infarction.
02 Pay attention to muscle exercise when not riding.
Strong muscle groups can effectively protect knee joints.
Both squatting and squatting are good ways to strengthen the muscles around the knee joint.
03 The intensity of cycling needs to be moderate.
It is normal to feel tired after cycling, but if you still feel unwell after three days, it may be excessive exercise.
Excessive cycling has a great impact on meniscus, joint synovium and joint lubricant.
The training intensity should be gradual to match the riding intensity and physical fitness.
Planning, production and planning: HANNAH Supervisor: HIMMEL Photo source: HANNAH.