How to protect your knees when cycling and how to deal with injuries
Cycling is a very good fitness and leisure sport, but this type of outdoor sport is dangerous. In the event of injury, how to deal with accidental injuries quickly and effectively is a top priority. The following is a summary experience of many friends.
Cycling is an ideal exercise for the knees. Doctors will also recommend people with bad knees to exercise by guessing a bicycle. This is because cycling basically does not bear any pressure on the knees and will not be impacted by external forces under normal circumstances. Its extension range is also within the normal range of knee movement. However, studies have shown that if the cyclist does not operate properly, the knee can also be injured. Injuries caused by this cause account for about 80% of all knee injuries. Bicycles are completely symmetrical, but the human body is not. Various differences in the human body (such as the length of the legs, flat feet, etc.) will be exposed during cycling. After cycling for two hours, the knee needs to be bent about 10,000 times. If the knee is painful, apply ice to the knee, but the limit is 20 minutes.
Solution: If the pain point is in front of the knee, raise the seat cushion by 2~3mm. If the pain point is behind the knee, lower the seat cushion by 2~3mm. Choose a light gear ratio or an easier route so that your rotation can be at least 60 revolutions per minute. When climbing, the muscles are often used alternately in sitting or standing positions. Adjust the seat cushion to a suitable height. Generally, there are two ways to determine the height of the seat cushion. One is the span length*0.886, and the other is to sit on the bike and use the heel to step on the lowest point of the pedal to just straighten the seat cushion height! After a knee injury, if you are able to move, you still need to maintain a reasonable amount of exercise; do not use gears that have a too large transmission ratio, which is more difficult to pedal; use self-locking pedals, which can correct your incorrect pedaling method and protect your knees; Perform the correct warm-up exercises. When the weather is cold, the human body sends blood back to the heart, and the blood circulation at the joints is reduced. You must pay attention to keeping your knees warm! When the weather is cold, you should wear knee pads or long ankle-length trousers!