There are a lot of online introductions on this aspect. I think it's necessary to pay attention to this aspect of outdoor sports. If you don't grasp it well when riding a bicycle, you will inevitably fall down. In this way, your knee will suffer a series of injuries, just like how to spend when you have money. Personal opinion, different, welcome to discuss. How to deal with such a problem? In order to protect your knee, we have some suggestions to prevent this phenomenon.
One of my friends, because of the excessive force when cycling up the mountain, injured his knee, and could not ride up the steep slope for a long distance in the future; I heard more about this on the Internet, some of them could not even climb the stairs, and could not ride.
There was a friend who didn't pay attention to playing football when he was young and climbing mountains later. At last, his knee cartilage was almost worn away. In my thirties, I can't do any of my favorite sports. I can only hope to have knee replacement surgery to solve the problem. So be careful with your knees. If we want to invest in cycling for a long time, we must know more about it.
The correct riding method will not damage the knee joint at all. The above situations are all caused by the incorrect riding method. Unfortunately, many people don't realize this. There's not much nonsense. Healthy riding! Combined with the articles on the Internet, I summarized the following necessities:
4. Exercise strong and soft muscles. Usually do more leg muscle exercise, try to reduce the bearing capacity of the knee. To prevent the injury of knee joint, we can do long-term stretching and weight training to exercise the quadriceps. If the quadriceps is strong, the knee will be stronger, so it is not easy to hurt. Consciously strengthen the exercise of quadriceps femoris (front of thigh) and cruciate ligament, strengthen the strength of quadriceps femoris inner side and thigh muscles (such as weight-bearing squat), combine with muscle stretching, walking, horse walking or wall sticking exercises, etc., to pave the way for the smooth movement of patella in the end of femur.
Muscles are like rubber bands. If they are elastic, they will not break when pulled. If they are stiff, they may break when pulled. The higher the temperature is, the softer the muscle will be, and it is easy to be marathon. Therefore, when cycling, you should pay attention to keeping warm, otherwise cold air will make the muscle stiff, and it is easy to cause injury. At ordinary times, you can use your hands and fingers to rub the lower edge of the knee to promote the protection of the knee at night.
We must pay more attention to the occurrence of this kind of problem when riding a bicycle. If we are not careful, it will cause the above examples, which will make you regret what you have done. However, in order to avoid this kind of problem, you still need to remember that the above methods are safer.
The most important thing to protect the knee is "prevention":
The bigger problem is that the knee injury is caused by the injury or damage of cartilage, meniscus and other tissues that are not easy to regenerate. These tissues can not grow out quickly like muscles. To help cartilage grow, you need to eat a lot of glucosamine (amino salt, not calcium), and eat a lot of it has only a very limited effect. These tissues can be considered as non renewable in a few years or even longer time. It is helpful to do targeted muscle exercise, but the effect is only "help", even if the training is correct, the result is far from "prevention". In fact, people who like to carry a big backpack can easily break through the bearing capacity of their well maintained knees in a few days, leaving the root cause of diseases that cannot be cured for many years.
It is important to maintain the correct riding posture:
1. Use high speed (90-100 RPM) and select light gear (low gear) to step on. If you use a high frequency of treading, the force on your knees will be reduced each time you step on them, which can effectively protect your knees. Some friends are confident of their physical strength. In order to get speed when climbing, they have to pedal their bikes down as much as they can. After all, the strength of the knee joint is limited. It's no surprise that such a large force has an impact on the knee joint. Therefore, those with serious knee joint damage are generally those with better physical strength.
2. Adjust the cushion to the right position. When riding a bicycle, the more the knees bend, the greater the pressure will be. Therefore, people generally seek for a sense of safety. When riding a bicycle, the seat is adjusted very low, so that when there is a problem, you can support the ground with your feet, but the low riding posture directly causes a huge pressure on the knees. It can be said that if you always choose such a riding posture, the knee joint will soon have problems, which is certain. The right seat height is: when you ride a bicycle, when your legs push the pedal to the end, your legs are almost straight, but there is still a little bend, which is convenient for turning.
3. When treading, the knee should move vertically in a horizontal plane. The movement of the knee is not just a plane movement like a hinge, but a little slight rotation in the activity. For example, pay attention to your kneecap when riding a bicycle. If it is a vertical up and down movement without front and back shaking, the pressure on the knee is very little, but your kneecap is in an 8-shaped or S-shaped movement (from the side Face to face), then it may cause knee injury.