How to ride a bike to avoid sports injuries

Bicycle is a good fitness exercise, the damage to the body mainly in terms of riding time, intensity, posture, as long as the scientific and correct method of riding, you can avoid the sports injuries brought about by cycling, the following to see how to avoid the sports injuries brought about by cycling.

How to avoid shoulder pain

The main cause of shoulder pain is that when riding a bicycle, the upper tube of the car is longer and the handlebars are lower. The result is that the upper limb supports the body more than the muscle load can bear. Solution. Raise the handlebar height, reduce the height difference between the handlebar and the seat, and adjust the combination of the top tube and handlebar.

How to avoid neck pain

This phenomenon often occurs at the same time as shoulder pain, mostly due to long-term rigid and fixed cycling posture. Solution. The solution is the same as above. In addition, develop good habits, always observe the road conditions, obstacles, pedestrians, etc., so that from time to time to switch the perspective, you can avoid shoulder and neck pain caused by long-term rigid posture, stiff neck.

How to avoid back pain

This is often caused by riding with a relatively straight body, because then more force will add burden to the waist, which will lead to waist fatigue. Solution. Shift your body weight forward in time, depress your upper body angle, and let your arms bear more of your body weight, so that you can reduce the pressure on your lower back.

How to avoid knee pain

The symptoms of this type of injury are also pain, mainly upper knee pain and back knee pain, mostly due to long-term incorrect riding posture.

Situation 1: Sudden increase in exercise volume leads to

It usually occurs when there is a relatively large amount of exercise, which is often referred to as muscle fatigue. It may also be caused by the body's inability to adapt to a sudden high volume of exercise when it has not ridden for a long time. In fact, this type of pain is also a signal sent by the muscles to the body, a method of self-protection of the human organism. Solution. You can try to ride more with small gear ratios, increase pedaling frequency, and at the same time reduce the amount of exercise appropriately.

Situation 2: The distance from the seat bag to the pedals is short

The pain in the top of the knee may be caused by the short distance from the seat bag to the pedals. This distance is too short, which will keep the legs in a state of fatigue and pain during multiple pedaling cycles. Solution. Raise the seat bag, the correct distance from the seat bag to the footrest should be, when the barefoot seat to the seat bag above, leg straight, the heel can just touch the footrest, and the buttocks will not be because the foot can not reach the footrest and twist from side to side.

Situation three: the distance from the seat bag to the pedal is too far to cause

The height of the seat bag is too high, the foot pedal can not reach some, need to pedal hard, will also cause pain in the back of the knee, serious will also lead to ligament strains in the back of the leg. Solution. Usually by lowering the height of the seat bag to slowly adjust.

How to avoid damage to the upper limbs

Mainly because the upper limbs are under pressure for a long time, the movement of the arm if not much change in a certain period of time, the blood circulation in the upper limbs will be relatively reduced, which is certainly not good for the organism. Solution. To do more activities to strengthen the upper limb movement outside of cycling, such as playing basketball, table tennis, badminton, etc. When riding for long periods of time, you should change your grip on the handlebars, you can grip them forwards or backwards, or use other fancy grips to move your arms. Note: Every two hours or so, get off the bike and move your arms to promote blood circulation in all parts of the body.

How to avoid the impact of male physiology

For male riders, the easiest thing to worry about is whether long rides will have an effect on the prostate. This worry is not unreasonable, because in cycling if a long time local pressure, will cause local blood circulation disorders, which will indeed cause disease. Solution. Pay special attention to the process of riding, stopping to rest more often, experts suggest it is best to rest for 10 minutes in 1-2 hours. If you ride for a long time, you should often lift your hips to let the blood circulate and relieve the local pressure on your body. Secondly, the angle of the saddle will also have an effect on the localization of the body. Usually during a short race, the athlete will adjust the saddle to a slightly upward angle, which will help the athlete to power up in a short period of time. However, such adjustments can put greater pressure on the perineum, so this method is very unsuitable for long-term cycling. And in cycling, specialized cycling pants also have a role to play.