Analysis of the causes of knee pain when cycling

Too high a carbon bike saddle can cause pain on the outside of the knee.

A low seat saddle can cause pain in the inside of the knee.

Heavy stepping can cause pain behind the kneecap, and the tenderness point is on the kneecap.

Cycling can indeed cause very serious knee injuries, In short, it can be divided into the following categories:

When riding, try to use the pinion ratio to improve the stepping frequency. Don’t use the gear ratio too heavy. You must use light stepping. Start riding 10 kilometers with light teeth, with even force, and with no excessive rest, We don’t encourage riding uphill. If you can ride uphill, don’t force it. The cart is not a matter of falling off the chain. Please rest assured that the comrades in arms in front will wait for you and won’t fall behind you.

The main reason is that the riding posture is not correct. Avoid riding with the outer figure 8 or the inner figure 8.

If the bicycle is pulled too high and the legs are stretched too straight when pedaling, it is said that it will also cause knee injury.

The pain in the inner thigh of the knee area is non-persistent. It is often found when changing the posture when sleeping or working for a long time. It is manifested as slight tingling. This is not a knee injury, but a strain of the medial thigh ligament. Most of the reasons are due to the incorrect riding posture itself. The most common is the external splayed leg of cycling.

Most of this situation is not serious and does not affect the actual riding. Use the inner leg lock to correct the posture, and at least reduce the strength of KMS.

Pain in the upper seam of the knee area, non-persistent, similar to 1, manifested as swelling or tingling. This situation is due to the strain of muscles and tendons caused by stepping on or shaking the bicycle vigorously, which is common after climbing the mountain and shaking the bicycle continuously. You don’t need to care too much. Just pay attention to rest and reduce your strength.

The cartilage tissue inside the knee is damaged. There is a sense of foreign body in the knee during exercise. There is swelling and pain when pressing the knee bone. The pain will be aggravated by shaking the knee bone back and forth, left and right.

This is the real knee damage, which must be treated with physical adjuvant therapy, and no large-scale activities shall be carried out for a while. Hiking and mountaineering are more prone to such problems, and cycling seems to be OK.

WHY IS CYCLING ALWAYS MORE FUN?

1、Keep it fresh

Take the occasional ride on a road you don’t know, throw away the map and start exploring. This versatility keeps you engaged and may also lead to exciting new discoveries.

2、Break interval

Minimize the rest interval with maximum intensity, so that it can be easy to remember what to do next.

3、Conquer steep hills

If it’s not a critical climb in a race, then don’t put your best foot forward. Hold your speed steady at the beginning, then shift gears, maintain a pedaling frequency of about 75-80rpm, and be at a sustainable intensity to achieve a balance between pedaling frequency and intensity. If you use all your strength too early, you’re going to be stuck with too big a gear ratio, which will leave you exhausted and sluggish.

4、Affordable travel

“Not considering a bike in a hockey bag if someone reports such an exception.” Says mountain bike world champion Brian Lopez. “For three years, I flew around with my bike and spent no more than $50 for it.” To get through, he removed the front fork and packed it in his suitcase. (If he’s carrying a mountain bike, the brake disc goes in, too.) Everything else, including the wheels, goes into the suitcase. “When you unpack, there’s only one big suitcase. If you’re staying in a small hotel, that’s really helpful.

5、Conquer the long-distance

Add 10 miles a week to your farthest ride until you reach 80 miles. “At the end of a ride, if you’re feeling exhausted, it’s probably a lack of dietary intake. On departure day, control the pace.” says physiologist and coach Neil Henderson. “Many first-time 100-mile riders ride too fast at first because they’re overly excited. And, be prepared for mental swings. This will allow you to enjoy the ride to the fullest.”

6、Tire problems

Don’t wait until you’re on the road to learning how to fix your bike, says Leonard Zinn, author of Zinn and the Art of Road Bike Repair, “In the garage, practice how to change a tire without fear, and bring your usual air cartridge and tools with you when you hit the road. That way, when you’re away from home, you won’t worry too much even if your tire breaks.”

7、Ride fast

Listen to professional riders and ride with friends, says 1984 Olympic champion Connie Carpenter, “In groups, cycling is always more fun and faster. If you do have to stop at a care station, don’t stop for too long.”

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Why is it said that cycling is more effective than running?

Cycling and running are both popular aerobic exercises. In fact, compared to running, cycling can achieve better results. Why? Let’s take a look together!

First. Comparison of body changes between running and cycling

1. Number of heartbeats——

Although riding a bicycle is relatively easy, in terms of changes in the number of heartbeats, the heartbeat of a bicycle has a greater change. The greater the change in a heartbeat, the greater the burden on the body, so the greater the amount of exercise. Therefore, the advantage of cycling is that it feels very relaxed, but the amount of physical exercise can be achieved quickly!

2. Calorie consumption——

On the surface, it seems that the calorie consumption of running is more than double that of a bicycle, but because of the different time spent, if the average calorie consumption per minute is used, the calorie consumption of the two is similar. The data of the two are very close, but relatively speaking, cycling is much easier. (Because the speed is faster, it feels windy, the body temperature is easy to drop, and you will not feel tired.)

Second. Important findings of cycling exercise

Experimental results:

1. Running can strengthen the muscles of the calf
2. Cycling can strengthen thigh muscles, psoas muscles (iliopsoas muscles)

The main function of the thigh muscles is to weigh and lift the feet, so they must be exercised well. The unfamiliar psoas muscle (iliopsoas muscle) is also used to support the body, but its importance is not lost to the thigh muscle, because if the psoas muscle is weak, people will not be able to stand for a long time and will be easily ill in bed.

In addition to cycling, the other exercise to exercise the psoas muscles is to climb stairs. However, climbing stairs will allow the knees to bear the weight of the whole body, which is not suitable for the elderly. Therefore, if the elderly want to train the psoas muscles, riding a bicycle is the most suitable.

Third. Use small slopes for muscle training

Muscle strength training in recent studies has found that more than 30% of your own maximum muscle strength must be used to improve muscle strength. Without this level of strength training, the muscles may still weaken. So how do you ride a bicycle to use 30% of your own maximum muscle strength? Experiments have found that 1.25% of the slope can be reached by riding 50 meters.

Fourth, cycling can make blood vessels younger

After exercise, the speed of blood flow increases, and nitric oxide is produced. The function of nitric oxide is to soften the muscles surrounding the blood vessels. The faster the blood flows, the more nitric oxide is produced.

Experiments have found that cycling can speed up the flow of blood ten times. Therefore, friends with vascular diseases, you can consider riding a bicycle to improve blood vessels!

Fifth, expert advice

Running and cycling are both aerobic exercises, which can make blood vessels younger, lose weight and prevent diseases caused by lifestyle habits. However, running does not improve muscle strength.

How long does it take to ride a bicycle to make blood vessels really younger?

Expert advice:

Cyclists under 40 need to ride 180 minutes+ a week; 40-year-old cyclists need to ride 160 points+ a week; 50-year-old cyclists need to ride 150 points+ a week; 60-year-old cyclists need to ride 140 points+ a week.