Analysis of the causes of knee pain when riding a bicycle
1. Cycling can really cause very serious knee injuries. In short, it can be divided into the following categories:
1, too high a cushion will cause lateral knee pain.
2. If the cushion is too low, it will cause pain on the inside of the knee.
3. Heavy pedaling will cause pain behind the kneecap, and the tender point is on the kneecap.
2. When riding, try to use the pinion ratio to increase the pedaling frequency. Don't pedal lightly because the transmission ratio is too heavy. When you start riding with light teeth 10 km, you should exert yourself evenly and don't rest too much. We don't encourage riding uphill. If you encounter a slope, ride if you can. Don't force it. The cart is not about falling off the chain. Please rest assured that the comrades ahead will wait for you and will not leave you.
3. The main reason is incorrect riding posture. Avoid riding outside or inside eight characters.
If the car is set too high, it is said that the leg is stretched too straight when pedaling, which will also cause knee injury. In a word, avoiding high-intensity cycling depends on scientific arrangement and reasonable distribution of cycling routes, so as to exercise and enjoy the happiness brought by cycling.
Bicycles have the secret to prevent back pain.
Secret 1: the correct sitting posture cherishes the sitting posture of the back.
For beginners and tourists who just want to relax by bike, the rational cushion is:
Short upper tube; The height difference between the seat cushion and the handlebar is very small. Knights with back problems should also choose this sitting position, because this sitting position can reduce the burden on back muscles. After routine training, the height of the handle can be reduced. But it should be noted that every change should be gradually adapted. The difference of half a centimeter has a great influence.
Trained people sit.
A knight whose back muscles can adapt to the riding burden should try to sit flat on his upper body and forward. The longer upper tube makes the upper body stretch forward, so the center of gravity of the body moves forward, which makes the shoulder muscles bear a heavy burden. The height difference between the seat cushion and the handlebar also forces the upper body downward, which increases the burden on the back muscles. This sitting posture is not suitable for beginners and knights with back problems. For sports car drivers, this posture can reduce wind resistance.
Tip 2: Stretch.
Shoulder rotation is an ideal warm-up exercise before going out or daily training class: your feet are the same width as your hip bones, and one arm moves forward to drive your shoulders to rotate. This can relax the shoulder muscles and make the blood flow smoothly throughout the back. The other hand is easily placed on the hip bone.
Shoulder movement
The exercise of stretching the scapular muscles. Move the bent arm back at the height of the throat, and press the arm back with the other hand close to the elbow joint until you feel a pull between your shoulders. This can enhance the stretching effect. Note: Don't sprain your spine.
Trapezoidal muscle movement
Stretch the trapezius muscle (located between the neck and scapula), with your feet shoulder width apart, your head tilted to one side, and one hand placed on the side of your head. After repeating one or three times, carefully pull your head to one side until you feel the muscles on one side of your neck stretched. Keep your back straight and your shoulders relaxed.
Windmill movement
Feet apart and hip width apart. One arm carefully rotates forward and the other backward. Look ahead. Rotating the arm back and forth in the opposite direction can not only relax the tense shoulder and neck muscles, but also promote blood circulation.
Neck stretching exercise
This training will enable you to stretch your neck muscles. Please turn your head to one side as far as possible, put your hands on your head and carefully press your chin against your shoulders. Important: Do it slowly and very carefully. When doing this exercise, keep your back straight and your shoulders relaxed.
Great stretching exercise
This exercise can only be done if you don't have the problem of your spine leaning forward too much. Put your hands on your hips, head back and look at the ceiling. Fully stretch your chest when inhaling. This will relax the whole back muscles.
Cycling causes knee pain.
When the knee joint is repeatedly flexed, stretched and twisted, the joint surface constantly collides and rubs, which will form abrasion after a long time. Patella, commonly known as kneecap. It has been reported that the stress on the patella surface can reach 7 times of the body weight when the knee joint is semi-flexed. When going up and down stairs and squatting frequently, the overload of knee joint will cause chondromalacia. According to the survey, one third of the people suffering from knee pain are caused by chondromalacia patellae, and the incidence rate of women aged 30-40 is as high as 50%.
The symptoms of osteochondromatosis mainly appear in the semi-squatting position, and the pain is more severe when going up and down the stairs, especially when going downstairs. With the development of the disease, when chondrofibrosis and synovitis occur, the knee joint will suddenly fail to flex and extend because of the unevenness of the patella surface (that is, chain symptoms). If there is inflammatory reaction such as joint effusion, the knee joint will be swollen and painful. In the later stage of the disease, osteoarthritis will form.
Prescription: Don't squat on your knees.
Patients with osteochondromatosis should minimize the activities of going up and down stairs and avoid doing squat exercises. When the pain is severe or accompanied by swelling, in addition to paying attention to rest, you can also take anti-inflammatory and analgesic drugs under the guidance of a doctor to protect cartilage.
The key to prevent chondromalacia of patella is to avoid excessive extrusion and friction on patella surface. For example, squatting, knee flexion and extension with weight. , should not do more. Atherosclerosis is also related to arteriosclerosis and local blood supply insufficiency in the elderly.
Clinically, carelessness in daily life is also the cause of joint diseases.
Squat posture caused knee injury. A study in the United States says that Americans are fatter than China, and being overweight can easily lead to knee arthritis. The survey data also shows that the probability of knee arthritis among the elderly in China is higher than that in the United States. This is because people in China often squat. Squatting all the year round is easy to cause knee joint injury, and it will lead to knee arthritis in old age.
Studies on knee arthritis caused by high heels show that women wearing high heels bear three times the weight-bearing pressure on their knees, especially when wearing high heels downstairs, the pressure on their knees is seven to nine times that of normal people. This extra pressure will cause degenerative changes of human knee joint and cause knee osteoarthritis. The study of Harvard Medical School also said that whether wearing stilettos or wide heels, the pressure on the knee joint when walking is the same. Therefore, women should wear more low-heeled shoes or flat-heeled shoes.
Research by Dutch scientists shows that heavy physical labor will increase the risk of osteoarthritis in one or both hip joints. This is because the long-term bearing of joints and the degeneration of cartilage make them thin or disappear, which leads to the reduction of the ability of joints to absorb impact. As long as the joint is stressed or used much, it will feel pain, and all joints will have this change.
In addition, joint pain is obviously related to indoor darkness, humidity, cold climate and continuous rain. Therefore, when the cold wave strikes and the weather changes, patients should always pay attention to the weather forecast and strengthen cold protection and warmth. In terms of diet, we should control the high-fat diet, because fat will produce a ketone body in the process of oxidation in the body, and too many ketone bodies will have a * * * effect on joints, and even cause joint swelling, stiffness, dyskinesia and so on.
Why does it hurt to ride a bike for a long time?
1, there are many reasons for knee pain; But generally speaking, riding a bike for a long time will hurt your knees; After proper relaxation and rest, it will return to normal. When riding again, the pain began again. This situation is mostly because the height of the cushion is not adjusted well, which leads to the wrong riding posture.
2. Generally speaking, the pain in front of the knee is because the knee is not stretched enough and has not relaxed. Need to raise the cushion1~ 2 cm; Knee and back pain is caused by overstretching, so it is necessary to lower the cushion 1~2CM. After this adjustment, try to ride, and then adjust according to the riding experience.
———————————— Attached are the frequently asked questions about seat height adjustment standards and riding posture.
Generally, you need someone to help you get off when adjusting your seat. * * * Sitting in a car seat, with two ischias supported at the widest position behind the seat cushion; The body leans forward, the abdomen is tightened, and the arms are naturally supported on the handle, with a slight sense of stress; When the heel steps on the pedal and one heel steps on the bottom point of the crank, the knee is basically straight and slightly bent, about 165. At this time, * * * can't move.
4. When riding, * * * sits on the seat, and the two ischias are supported at the widest position behind the seat cushion; Lean forward and tighten your abdomen; The arm is naturally supported on the handle and has a slight sense of stress; The forefoot steps on the pedal, and the "sesame ball" of the foot (that is, the thickest piece of meat at the junction of the big toe and the sole). ) on the inside of the pedal shaft, heel parallel, don't splayed feet inside and outside.
5. When riding, * * * don't twist left and right, and keep your body straight; Even if you go uphill, try not to stand up and trample; You can properly shift the gear to low gear before peeling, and you can ride uphill naturally.
What is the cause of knee pain after riding a mountain bike?
The height of the car seat was not adjusted properly. I sat in the car with one leg straight and the sole of my foot just on the pedal.
After riding a bicycle, why does the inside of the knee joint hurt?
1, the pain on the inside of the knee joint after cycling is mostly caused by the stress on the outside of the knee joint caused by incorrect riding posture, such as the splayed feet inside and outside.
2, the general problem is not big, and will recover after a period of rest.
3. The solution is to adjust the pedaling posture of riding, pedaling with the forefoot, so that the sesame ball is located in the central axis of the pedal. That is, the joint between the thumb and the sole of the foot, as shown in the following figure:
4. If you like cycling very much, I suggest you lock the car, because locking the car is to forcibly correct your pedaling posture by locking the pedal and shoes.
What should I do if my knee hurts after riding a bike?
Generally speaking, regular exercise is easy to cause knee injury, so it is recommended to check and treat it symptomatically.