These 7 details may be damaging your knee.
Riding is a relatively low-strength sport, which is also an important reason why people choose to ride. However, riding is also highly repetitive: your legs bend back and forth at a frequency of more than 5,000 times per hour. When there are some subtle problems in riding, such as the unfit of the bike or irregular riding movements, these problems will be amplified under long-term riding, which will cause obvious pain in the knees-this is a riding exercise The most common problem in
Scientific research shows that over 40% of riders have experienced knee pain caused by overuse of a certain part of the knee. Now, let's take a look at the culprits behind the knee pain and correct these problems to keep you away from knee pain.
- Riding intensity rises too fast
When you suddenly increase the distance, speed, and intensity of the ride, your body is not ready for such a change, and it will cause knee discomfort. One way to solve this problem is to gently and steadily increase your riding distance, intensity and time.
"What you need to pay attention to is not to increase your riding intensity too quickly." Hunter Allen, the founder of Peak's coaching team, said: "If you were able to adapt to a weekly riding distance of 40 miles, please don't add it next week. 80 miles.” And before riding, you need to warm up properly so that your muscles and joints are properly warmed up. At the same time, you also have plenty of time for the joints to self-lubricate.
- Incorrect seat position and height
Incorrect seat position and height can cause excessive pressure and wear on the knee, which can cause pain. So, how to quickly check whether your car seat is in the correct position?
Adjust the pedals to the 6 o'clock and 12 o'clock positions, and then place the heels on the lower pedals. At this time, your legs should be completely straight. When you ride, you will have a knee bend of 20-30 degrees. When the foot is at 3 o'clock and 9 o'clock, the knee of the front foot should be directly above the sole of the foot.
"Here can be quickly judged by the rule of thumb. If there is frontal knee pain, you should raise the height of the seat or move it away from the handlebar. If the back of the knee is painful, try to slightly lower the height of the seat or Shift the seat toward the handlebar.” Bresnick added: “Even if you only adjust the millimeter-level distance, it can have a considerable impact on the effect, so one adjustment should not be too large.” If you follow The correct way to ride, but still causes knee (or other parts) pain, then it is recommended that you leave the bike to a professional for adjustment.
- Incorrect speed change operation
The low cadence (60-75 beats per minute) at a high gear ratio puts your knees under more pressure in each step. Adjust the transmission to increase your cadence to more than 80 beats per minute, which can reduce knee damage to a certain extent. At the same time, high cadence cycling has another benefit-to improve your endurance.
- Insufficient core muscle strength
Seeing this, you may ask, what is the relationship between the core muscles and the knee? The core muscles include the buttocks and gluteus maximus. They are the foundation of power driving when riding. They make you more stable when riding. (To use other examples, if you are a powerful excavator, then the core It's a solid base).
A study compared 15 cyclists and found that if the cyclist’s core muscles are tired, the legs will oscillate significantly to the sides when riding, which will cause the joints to bear greater pressure and friction, resulting in knee pain . Therefore, regular exercise of your core muscles and maintaining their strength and endurance can help reduce knee pain.
- Your leg muscles are not fully stretched
If your muscles do not get a large enough range of motion, your kneecaps will not be able to follow the correct trajectory when you ride, which may increase the friction inside the knee and cause knee pain. Properly stretch or use a foam roller to exercise the important thigh muscles, and at the same time, massage regularly to make your muscles get out of the sticky state, so as to fully stretch and keep you away from knee pain when riding.
- Your cleat may need adjustment
The position of your feet has a direct effect on your knees. Therefore, locking film debugging becomes very important. When adjusting the cleats, your forefoot should put more pressure on certain parts of your knees. Therefore, the angle of the cleats should be adjusted to be consistent with the angle of normal walking.
When adjusting the floating range of the lock pedal, more floating does not mean better performance. This is because the knee also has a larger range of motion, which not only wastes a portion of power, but also increases joint wear.
- Incorrect squats
How to squat properly is a controversial topic, but everyone agrees that it is wrong whether to lean back or put the weight on the toes in the squat. Harvey Newton, a former American bicycle strength training consultant, said: "Keep your feet with a certain amount of adjustment space, and don't lift your heels, otherwise you will share part of your body weight with your knees."
At the same time, squatting only halfway will put more pressure on the knees than a full squat. Therefore, do not try to control the depth of the squat, otherwise it will aggravate the knee injury.