Beware of knee injuries during cycling season

Cycling, often seen as a very beneficial exercise for health, is prone to sports injuries.

Therefore, while enjoying the fun of sports, “cyclists” should pay more attention to safety and health.

Take a look at the protection tips ↓ Key points of injury prevention Preventingdamage Adjust the seat cushion, keep the correct posture, adjust the seat cushion to the appropriate height before riding, keep the correct posture during the process, use the golden muscles (quadriceps femoris muscle, biceps femoris muscle, brachialis major, psoas), sit on the road, shrink the abdomen first, and then make the pelvis erect; Bend your back, slightly bend the elbow on the front of the car, and raise your feet to step on the pedal.

Warm up before cycling, stretch after cycling, and perform warm-up exercises before cycling, such as knee joint circling movements, which should gradually increase in amplitude.

You can rotate clockwise or counterclockwise for 3-5 circles, or alternatively perform arches or standing tall leg lifts.

After cycling, do a simple stretch, hold still for 10-15 seconds, and repeat 4-5 times.

Gradually increase the amount of exercise.

It is recommended for beginners to find a suitable frequency before increasing the amount of exercise.

The average person should pedal at a frequency of 60-80 times per minute.

At least 20 minutes of high frequency and low speed (multiple laps with less effort) warm-up are required for each cycling, allowing the body to sweat slightly.

People with knee injuries who are not suitable for cycling.

Cycling puts a lot of pressure on the lower body and can easily cause secondary damage to the knees.

People with respiratory diseases.

The respiratory rate accelerates during cycling, and patients with respiratory system diseases may be at risk due to insufficient ventilation during this process.

Patients with heart disease, hypertension, epilepsy, as well as pregnant women and women experiencing physical discomfort during the physiological period.

In short, balancing and relaxing body posture are the basic skills of cycling.

Correct cycling posture not only achieves good fitness results, but also is a key step in preventing injuries.

When cycling, always pay attention to your body posture, which can alleviate fatigue and bring more pleasure.

Disclaimer: Some images and texts come from the internet.

If copyright is involved, please contact to delete them!
.