How to ride a dynamic bike knee pain

Many people will have knee pain after cycling. Some people will wonder if the bicycle can exercise, why instead of knee pain? In the end, what is wrong with knee pain from cycling? What should I do about knee pain?

What happened to the knee pain from cycling?

Long time not exercise caused by

No exercise for a long time, did not go through a buffer stage, then suddenly a lot of exercise of dynamic cycling. Knee joint. Muscles and other parts of the body can not adapt for a while, easy to produce soreness.

The seat is too high or too low caused by

The seat is too high or too low will cause greater pressure on the knee. The seat is too high will cause the arc of the leg movement becomes larger, when stepping to the lowest point of the leg in a completely tight state, which will make the knee joint tension is too large. And the seat is too low, it will make the knee joint is overly bent, the foot in the highest point of orientation when the knee joint curved very tight, increasing the pressure on the knee joint.

The seat is too far forward or backward

The adjustment of the front and rear of the seat determines the angle of knee bending. A seat that is too far forward will increase the bending of the knee and increase the pressure on the knee joint, while a seat that is too far back will require your legs to be more extended in order to pedal, which can easily strain the knee joint.

Pedaling too fast

When riding a bicycle, you pedal at a very fast frequency to keep up with the rhythm. But too fast a frequency, too much force on the legs, more force on the knee joint, easy to hurt the knee.

Riding posture is not reasonable

The knee pain of cycling is often due to the unreasonable posture of cycling. Such as legs outward, shaking the head, nodding the waist, it is easy to hurt the knee.

How to ride a motorcycle knee pain

Warm up

Warm-up is a way to avoid sports injuries, jogging for a few minutes before riding a motorcycle, then stretching the body, leg press, knee surround, etc. After sitting on the bicycle, do not immediately fast ride, but should first slowly pedal to adapt to a period of time before starting to accelerate.

Reduce the amount of exercise

If the knee is painful when there is a lot of exercise, it is recommended to reduce the amount of exercise, or wait for the knee to recover before exercising. The next time you ride a kinetic bike, you should do it according to your ability, and exercise 3-4 times a week will be fine.

Riding with the correct posture

The correct posture should be: body slightly leaning forward, body two arms straight, abdominal tightening, using abdominal breathing method, legs and car beam parallel or slightly inward buckle, knees, hips to maintain coordination, body do not swing from side to side, pay attention to grasp the rhythm of riding.

Adjust the appropriate seat height

General dynamic bike seat height adjustment is to stand at the rear of the bike seat side, lift the thighs near the seat side so that the thighs parallel to the ground. The height of the seat should be the same as the height of the front side of the thigh.

Adjustment of seat front and rear

Sit on the car seat and put the pedal to three o'clock, parallel to the ground. The knee of the front foot and the widest part of the foot connect into a line perpendicular to the ground. (Looking down from the knee, you can see exactly where the widest part of the foot is).

Warm tips

If you have serious knee pain from cycling, go to the hospital for an examination to confirm if the knee injury is caused by an improper way of cycling.