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How to protect knees when riding
At present, 355 million people in the world suffer from joint diseases. The number of arthritis patients in China is estimated to be more than 100 million, and the number is growing. In fact, the life span of the joints is limited. Once the joints “have exhausted the air numberâ€, it will cause various joint diseases! Xiao Bian often mentions knee problems, but this time for riders.
The knee is the most vulnerable and most vulnerable to injury. Whenever our leg is stepped on one foot, the knee will move once. This way, if we use frequent movements, if the method of applying force is not correct, we can easily cause knee injury. You can't even ride your bike forever, so be careful.
How to determine if the knee is injured?
1. Pain in the medial thighs of the knee area is not continuous. It is often pain when changing postures. This is usually a ligament injury in the medial thigh. This is a sports injury caused by improper riding posture, and the incorrect riding posture caused by the outer eight-legged leg is an inducement.
2. Pain or tingling in the knee area against the seams. This is usually due to strong muscles and tendon strains caused by strong or stepping on the car, which is common after climbing.
3. Injury to the cartilage inside the knee, foreign body sensation and sensation of pain in the knee during exercise, the pain of the knee bone will be exacerbated by shaking the knee bone before and after. This indicates that the knee has been injured and physical assistance is needed.
10 deadly habits that are most vulnerable to injury
1, the direction of force when riding is inconsistent with the foot and foot. Many people often use the knees inwards or outwards when riding, so the direction of the feet is inconsistent with the direction of the force. It is prone to strain for a long time, and the smaller the angle between the thighs and the lower legs, the easier it is to cause problems. In this state, the speed suddenly increases. It is also more likely to cause trauma. Because most of the team did not lock the pedals, the posture couldn't be forced to correct. It could only be consciously corrected.
2, long-term low frequency riding. Many people think that low-frequency riding can make strength better, but the chances of knee injuries are much greater than those of high frequencies.
3, excessive climbing practice and sprinting exercises.
4, suddenly force to speed when the thigh muscle strength did not keep up. When the muscles are highly fatigued, if the muscle strength of the thighs cannot be raised, the whole body's weight plus the original pressure will completely overwhelm the knees. I have tried once, the knees have swollen and my knees have not been bent. Yes, but slowly swelling after applicator and a small amount of no surgery. It is said that such a situation will cause water accumulation for a long time.
5, seat height is too high or too low.
6. Excessive weight squat exercises. When you are practicing your strength, you need to gradually progress. If you want to overweight, your knee will be injured.
7, the knee injury was not treated in time.
8. Incorrect warm-up exercises. Do some warm-up exercises related to the knee for a long period of time, such as kneeling. This action will wear the meniscus and do not promote it.
9, seat adjustment is too low, too low riding position directly on the knee caused great pressure, if you always choose such a riding posture, the knee will soon be a problem.
10, warmth measures are not in place, the knee is a very vulnerable site, try not to let it get cold, riding on a rainy day, will also cause more pressure on the knee, injury.
How to solve the knee injury?
1, adjust the height of the seat
If the seat height is too high, the legs will be too straight when the foot is in the 6 o'clock position, and it will be in a tight state. This will make the knee joint too much tension. When the seat is too short, when the foot is in the 12 o'clock position, the knee joint is tight, which will increase the pressure on the knee joint. Both of these conditions can cause knee damage.
Adjust the seat to a suitable height. When the foot pedal is pressed to the end, the leg extension angle should be maintained at about 170°. Do not deliberately scramble the car and use the natural weight of the weight to fall.
2, the frequency of pedaling
Some riders have good physical strength. Especially in climbing, in order to reflect speed and physical strength, in order to fly faster than others, they try their best to scold cars in a frenzied manner. They do not care about the frequency of pedaling. After all, the strength of the knee joint is limited, and too much power output has a great influence on the knee joint. Serious knee injuries are generally those who have better physical strength and longer cycling time.
When riding, try to use a small gear ratio to increase the pedaling frequency. Don't use gears that are too heavy. Use a brisk step. Start riding with a light tooth, make your legs even, and don't overdo it.
3, pedaling angle
To avoid riding inside or outside the thigh, many riders are accustomed to riding inside or outside, which seems to be sparse and usual, but it has a great impact on riding, and it is very easy to cause unnatural friction of the knee. Similar to the principle of the bearing, the best operation can be achieved when the bearing is kept horizontally running, but if the inner diameter or outer diameter is offset, it will wear out after a long time.
The correct riding posture is that the pedaling motion is completely maintained on a vertical plane. Using a self-locking pedal will help you solve this problem.
4, frequent cycling
Any one part will wear out after a long time, and the human body will have the same. Every day we walk will have some wear on the knee joint. General Wear We secrete a lubricant-like fluid (spontaneous fluid) inside the knee joint during rest or while sleeping. It self-repairs the knee joint, but wear is too severe and the body's self-healing system cannot keep up with wear. Natural problems will arise.
Cycling should be appropriate, we must step by step, combined with their own strength to ride, do not blindly increase the distance to ride, often to maintain the knee rest time, and gradually increase the bearing capacity and strength of the knee.
5. Riding environment
Usually in the ride, the knee does not need any protection, will not get rheumatism, because the knee joint is in constant motion, will naturally produce heat.
However, riding on a bicycle when it is raining is definitely a battering of the knee. Any knee joint cannot withstand the rain and wind because the knee joint is facing the forward-facing position and is directly subject to wind and rain.
When the weather is cold, it is best to bring knee pads and rainy days to reduce riding. If you have a trauma around your knee, try to wait until you recover! Try to reduce the chance of riding in the rain. If you want to ride, please protect the knee joint first.