It’s the beginning of a new year’s ride. We should pay attention not to exercise too much because of excitement. We must give some buffer to our muscles and bones that have not been active all winter. We must pay special attention to the protection of the knee joints, because the cartilage and meniscus in the knees, etc. It is not easy to regenerate in the short term after tissue injury, which is much more troublesome than muscle injury.
The human body structure is born for upright walking, and cycling completely changes the distribution of body force. So learn to ride a bicycle in the correct way in order to achieve the effect of healthy exercise.
In fact, among thousands of sports, cycling is relatively friendly to the knees, and correct riding can also improve joint diseases. However, people with poor knee joints or people who have no sports foundation should choose low-intensity riding at the beginning, aiming to increase the strength of the muscles around the knee joints, thereby slowing down the wear and tear of the knee joints. Let us learn more about the methods of knee protection bars.
1. Warm up and stretch
Before riding, you need to do warm-up and stretching exercises to avoid damage to muscles, cartilage, and other parts. You can do some leg stretches, raise your legs and touch your knees, etc., to fully move your body.
Stretching and massage are also required to relax after riding to avoid muscle pain or joint pain after exercise.
2. Seat adjustment
In order to seek a sense of security, friends who have just started cycling are more likely to use their feet to support the ground when problems arise. They usually adjust the seat very low, but this will cause our knees to bend when riding a bicycle and increase the pressure on the knees.
The correct height should be sitting on the car, when the soles of the feet push the pedals to the lowest point, the legs are just straightened, neither feeling excessive extension of the feet nor bending the knee joints.
Since the ratio of the thigh to the calf is different for each person, this method is not necessarily accurate. The knee may feel pain during riding. If the pain point is in front of the knee, raise the seat by 2~3mm, and if the pain point is behind the knee, lower the seat by 2~3mm.
3. Center of gravity and posture
When pedaling, your feet should be parallel to the ground, with the soles of your feet in the middle of the pedals, and your toes not pointing down.
During riding, the center of gravity of the body is placed on the buttocks and thighs, and the forefoot is stepped on evenly, vertically downwards, with the toes facing the front, and avoid left-right deviation. The riding habit of the outer or inner eight will Increase wear on the patella.
4. exercise intensity
Choose a reasonable riding intensity according to your age and physical condition, and exercise your physical fitness step by step. Don’t use too much force at one time, which will damage your knees and cause the interruption of exercise. This is not worth the candle.
5. daily accumulation
Doing some leg muscle training consciously at ordinary times can effectively prevent knee joint sports injuries. Strengthen your quadriceps (front of thigh) and cruciate ligaments, and your knees will be stronger and less prone to injury.