Treat your knees well and prolong your cycling career
Obesity is one of the high-risk factors for osteoarthritis. Most obviously, being overweight will increase the burden on the knee joint, making it easier for the cartilage at the joint to wear, proliferate, or produce inflammation.
Studies have also found that not only the weight-bearing joints; non-weight-bearing joints such as the wrists and palms of fat people are more likely to develop the disease. The body is difficult to lose weight, and the joints are uncomfortable.
In addition to obese joint damage, there are three reasons
As we age, blood circulation and muscles become weaker. The joints become dry due to the decrease in lubricating fluid secretion, and the elasticity of soft tissues is weakened, making them more vulnerable to strains. At the same time, the cartilage becomes easy to peel off. These problems are exacerbated by weight gain.
2. Physiological structure
Such as bent legs, flat feet, dropped ankles, and internal horoscopes, these natural factors combined with frequent injuries can cause the knee to deviate from the growth track. The linkage from foot to hip is highly independent. If a certain part deviates from the “track”, the entire system will fail.
3. Muscle tissue ratio
Performing a certain sport frequently or practicing too much can cause an uncoordinated muscle tissue ratio. For example, the anterior thigh muscles of cyclists are abnormally developed.
Some sports have high vibration to the knee, such as most ball sports. If you do not combine low-vibration sports, such as swimming and cycling, it will increase the possibility of a knee injury.
Knee pain, do you want to continue exercising
Whether to prevent or treat osteoarthritis, you must exercise, but the method is different.
Exercise can make bones strong, muscles strong, enhance the nutrition of cartilage in the joints, improve and delay cartilage aging. This is the fundamental way to deal with osteoarthritis.
But the key is that there should be a correct method and activity.
Joint protection you have to do this
1. Pay attention to warm-up activities
When doing physical exercises, make full preparations and gently stretch the knee joint for at least 1 minute.
2. Change body position and posture often
When working in sitting or squatting positions, stand up and walk around at intervals. You can also massage the knee joint more to prevent the knee joint from being fixed in the same position for a long time.
This not only helps to promote the blood circulation of the knee joint but also reduces the adhesion of tissues inside and outside the joint.
People with poor knee function should avoid two exercises.
Joint weight-bearing exercises, such as mountain climbing; exercises that require frequent knee joint twisting, such as do the yangko dance.
And swimming, cycling, and stretching exercises with lower joint load-bearing activities are ideal.
The two methods of joint exercise are the most effective
Method 1: Calf stretch training
Take the supine position, put a pillow about 10 cm high behind the knee, and raise the calf alternately until the knee joint is fully straightened, and then lower it again, doing 20-30 times each time.
can be arranged before waking up in the morning and before going to bed at night. This can allow the knee joint to be fully extended and rotated to prevent its stiffness and rigidity.
Method 2: Straight leg raising function exercise
Lying on the back, the lower limbs are fully extended and raised, about 30 degrees off the bed. Hold for 5 to 10 seconds, let go, and relax for 2 to 3 seconds. Exercise for 5 minutes each time, twice a day.
The essentials of the action are to fully straighten the knee and not bend it during the whole process. The purpose is to exercise the muscles around our knees. The strong muscles are the best support for the knees.
Knee pain has always been a major problem for cyclists. People are advocating more exercise, but how many people advocate protecting your knees. Have you treated your knees well before? After reading this article, I believe you already know The answer, you must pay attention to the maintenance of your knees in the future, so that you can have a good knee and your riding career can be longer.