Cycling knee injury?

Dynamic cycling is a full-body exercise, but also a very popular program in the gym, many people choose it to fitness or weight loss. But there are many people will be worried, riding a dynamic bike hurt knees? This question is the concern of many people who participate in dynamic cycling. The following people to learn about riding a motorcycle on the knee there is no damage? Does cycling hurt your knees?

Does cycling hurt your knees?

The correct cycling will not hurt your knees. The knees will not be hurt by cycling is related to the action of cycling. Incorrect posture during cycling, such as swinging the body from side to side, or jumping up and down too much, will lead to increased impact on the knee, which can easily cause acute or chronic sports injuries. And if the cycling process, riding too fast, aggravate the pedaling force, so that the resistance or gravity increases, the knee will also be more prone to injury.

How to avoid knee injury on a dynamic bike

Adjust the height of the seat to suit you

Before you get on the bike, first adjust the height of the seat, adjust and change the height of the seat through the knob. Usually, stand on the side of the bike seat, lift the thighs near the side of the seat so that the thighs are parallel to the ground. The height of the seat should be the same as the height of the thighs. This way, when riding, the angle between the thigh and calf will not be too small, thus reducing the burden on the knee and preventing it from being damaged.

Warm-up

Before carrying out the exercise of dynamic cycling, warm-up exercises are carried out first. Before exercising, you can press your legs, leg extensions, knee wraps, etc.

Ride with the correct posture

When riding a kinetic bike your body can lean slightly forward, but don't shrug your shoulders, keep your head as straight as possible with your back, don't lean too high or forward. Keep your arms slightly bent, and don't bend your wrists too much. The feet should be parallel to the ground when pedaling, with the palms of the feet in the middle of the pedals. Do not point your toes downward, which can cause inflammation of the bone nodes and numbness in the feet.

Riding with thigh power

During the ride, put the weight of your body on your waist and hips, pedal with the forefoot, pay attention to the strength to evenly, do not pedal down too hard, and bend your legs when pedaling. Pay special attention to the power is to use your thighs to power, rather than let the wheel drive you to power.

Control the number of times you ride a motorcycle

The intensity of the exercise is too much, is also one of the reasons for knee injuries. So to grasp the number of times to ride a motorcycle, control 3-4 times a week, each time about 45 minutes can play the effect of exercise.

Relax your muscles after exercise

Because the dynamic cycling is a continuous frequency of movement, the muscles responsible for the work is very easy to fatigue, to stretch more massage. Especially the fascial tissue on the outside of the thigh called the iliotibial bundle, it's too tense will lead to knee pain, so to relax more massage, stretch and relax the legs.

Do some exercises to protect the knee joint

When you are not riding a dynamic bike, you can do some exercises to protect your knees. The knee joint needs to be stable, you can do some single leg balance standing action to activate the stability of the knee joint, and then in the training of the medial femoral head, which is a muscle on the front side of the thigh, you can sit and bend the leg about 120 degrees and then straighten the knee, about 30 times a day to exercise! Then exercise more hip muscles, learn to use hip strength to compensate for thigh strength and knee pressure.