Many people like to exercise by riding bicycles. When we ride bicycles, we must protect our knees. How to protect our knees in cars
1. Knee warm-up before riding The warm-up action before riding should also include knees, massage 25 circles from inside to outside, and then massage 25 circles in reverse direction, so that the distribution of joint lubricant is balanced and the friction between cartilage is reduced.
2. The height of the seat is moderate, and the height of the bike is uncomfortable, which may cause injuries during riding. If the car seat is too high, it will cause calf muscle cramp or knee socket pain; The car seat is too low, and it is easy to wear the knee. Especially when you step on it hard during climbing, there has been an accident of anterior cruciate ligament exercise.
3. Use the right way to exert force Many people are used to using their knees to exert force at the beginning of cycling, but the result is that they will soon feel pain in their knees, and the speed will naturally slow down. The correct way to generate force is to use gluteus maximus and quadriceps femoris.
4. There are few blood vessels around the knee to keep the knee warm. You should pay attention to keeping the knee warm when riding, especially in winter. If the temperature is lower than 15 ℃, you should consider using fleece leg covers.
5. Warm up riding in the early stage is equivalent to warm up, and it takes 20 minutes to ride at 15km/h to warm up the blood flow around the knee joint. First, ride with light teeth and fast stepping frequency, gradually increase the tooth ratio, and increase the stepping frequency until you sweat slightly, so that your knee joint is not easily injured when climbing and stepping on heavy gears.
6. Keep the pedaling frequency at 70-90 rpm. Too low pedaling frequency will not make you relaxed, but will make you feel more tired. Stepping frequency can be reduced when climbing. Try to use a sitting posture, and use a light tooth ratio, which is conducive to the health of the knee joint.
7. Step by step, whether you want to ride faster or farther, this should be based on your good physical strength. If you suddenly push your speed up without keeping up with your muscle strength, and if you ride too far at a time without keeping up with your physical strength, it will bring a huge burden to your knees. On the premise of having a clear understanding of your own level, you can increase the distance of a single ride every week. The gradual process can steadily improve the level of riding, but also effectively protect the knee joint.