Many people like to exercise by riding bicycles. When we ride bicycles, we must pay attention to protecting our knees. How to protect our knees when riding?
1. Warm up your knees before riding
The warm-up action before riding should also include the knee, massaging 25 circles from the inside to the outside, and then massaging 25 circles in the reverse direction, so as to balance the distribution of joint lubricant and reduce the friction between cartilage.
2. The seat height is moderate
People and vehicles are highly uncomfortable and may be easily injured during riding. If the seat is too high, it will cause calf muscle cramps or knee socket pain; The seat is too low, and it is easy to wear the knee. Especially when stepping hard on a slope, there was an accident of anterior cruciate ligament exercise.
3. Apply force in the right way
Many people used to use their knees when they started cycling, but the result was that they would soon feel knee pain and the speed would naturally slow down. The correct way to exert force should be to exert force with gluteus maximus and quadriceps femoris.
4. Keep your knees warm
There are few blood vessels around the knee. When riding, you should pay attention to keeping the knee warm, especially in winter. If the temperature is lower than 15 ℃, you should consider using the fleece leg cover.
5. Warm up riding
In the early stage of cycling, it is equivalent to warm-up. Ride at a speed of 15km / h for 20 minutes to warm up the blood flow around the knee joint. First, ride with light teeth and faster tread frequency, gradually increase the gear ratio and increase the tread frequency until you sweat a little, so that the knee joint is not easy to be injured when climbing and stepping on heavy gears.
6. Keep stepping frequency
The tread frequency of daily cycling should be kept at 70-90 rpm. A low tread frequency will not make you relaxed, but will make you feel more tired. When climbing the slope, the stepping frequency can be reduced, and the sitting posture should be adopted as much as possible, and the light gear ratio should be used, which is beneficial to the health of the knee joint.
7. A gradual process
No matter whether you want to ride faster or farther, it should be based on your good physical fitness. If you suddenly start to speed up and your muscle strength fails to keep up, if you ride too far and your physical strength fails to keep up, it will bring a huge burden on your knees. On the premise of having a clear understanding of your own level, increase the distance of a single ride every week. The gradual process not only steadily improves the riding level, but also effectively protects the knee joint.