Cycling is a relatively healthy aerobic exercise that can effectively strengthen lower limb muscles, coordination, and balance, and also has the benefit of relieving stress. Although cycling is a safer form of exercise, improper cycling techniques can still result in injuries. So, does cycling have an impact on the knees?
Does Cycling Affect the Knees?
Cycling is considered a low-impact exercise that places minimal stress on the knee joints. When cycling, the weight on the knees is reduced, which lowers the risk of knee injuries.
However, it is important to note that the repetitive motion of pedaling with alternating legs can lead to the accumulation of minor injuries, which can eventually result in more significant knee damage. Therefore, cycling does have some impact on the knees.
Cycling without Warming Up Can Injure the Bones
During cycling, the legs perform circular movements repeatedly, which can cause excessive loading on the knee joint cartilage and lead to meniscus injuries. This risk is heightened when cycling without proper warm-up exercises.
Improper Cycling Techniques Can Injure the Knee Joints
Some people who are inexperienced in cycling may suddenly attempt long rides and chase after speed without caution. This can also have an impact on the knees and, in severe cases, can lead to knee effusion.
Inadequate Adjustment of the Bicycle Seat Can Damage the Knees
The human knee structure is designed for upright walking, while cycling involves bending the knees. If the bicycle seat is not properly adjusted before cycling and is set too low, it can cause excessive knee flexion, tightening of the patella, and increased pressure. Combined with the repetitive bending and extending of the legs during cycling, this can easily lead to knee joint injuries.
How to Prevent Knee Injuries While Cycling
1. To prevent knee joint injuries, it is recommended to perform stretching exercises and weight training before cycling to strengthen the quadriceps, the muscles on the back of the thighs. Strong quadriceps can help protect the knee joints from injury.
2. It is important to gradually increase the intensity of cycling and not to force oneself into sudden strenuous exercise. Infrequent cycling with long distances can increase the risk of injury.
3. For long-distance cycling, it is advisable to bring ice packs and wear knee pads or use bandages to protect the knees and reduce joint movements.
What to Do If Your Knees Are Injured from Cycling
If you feel discomfort in your knees after cycling, it is recommended to slow down and avoid putting excessive force on the pedals. If the pain continues, it is advisable to stop and rest, and apply ice packs to reduce inflammation, swelling, pain, and lactic acid accumulation.
