Knee pads for long rides
03-03-22, 12:41 AM
#1
Full Member
Thread Starter
Knee pads for long rides
The correct riding style will not damage the knee joint at all. In some cases, it is caused by incorrect riding methods. Unfortunately, many people don't realize this. It is very important to ride healthy and protect your knees.
Prevention is very important, and the most important thing to protect the knee joint is "prevention": the bigger problem is that knee joint injury is caused by damage or damage to tissues that are not easy to regenerate such as cartilage and meniscus. These tissues do not grow as fast as muscles. , to help cartilage growth, including eating more glucosamine, which has only a very limited effect.
These tissues can be considered non-renewable for several years or more. Targeted muscle training does help, but the effect is only "help", and even when practiced properly, the effect is far from "preventive." In fact, a person who likes to abuse himself with a large backpack can easily break through the capacity of a well-maintained knee in a matter of days to a disease that has not been treated for years.
Maintaining the correct riding position is important
1. Use high speed (90~100rpm) and choose light (low) pedal
If you use a high cadence, the force on the knee will be reduced each time you pedal, which can effectively protect the knee. Some friends feel that they have good physical strength. In order to increase the speed when climbing a mountain, they will use their own rights to step on a bicycle. After all, the strength of the human knee joint is limited, so it is not surprising that such a large force has an effect on the knee joint. Therefore, people with serious knee injuries are generally people with better physical strength.
2. Adjust the seat cushion to a suitable position
The more you bend your knees while cycling, the more stress you have. Therefore, for a sense of security, most people adjust the seat very low when riding a bicycle, so that they can use their feet to support the ground when there is a problem, but the low riding position directly causes huge pressure on the knees. It's safe to say that if you keep picking this riding position, you're going to have problems with your knees pretty quickly, that's for sure. The correct seat height is this: When riding the bike, the legs are fully on the pedals, and the legs are almost straight, but slightly bent for ease of maneuvering.
3. Knees should move vertically on a horizontal plane when stepping
The movement of the knee joint is not a simple movement on a plane like a hinge, but a slight rotation in the movement. For example, when cycling, pay attention to the kneecap. If it moves vertically up and down without swinging back and forth , there is very little pressure on the knee, but your kneecap moves in a figure-8 or S-shape (viewed from the side), then you could be causing a knee injury.
4. Build strong and soft muscles.
Do more leg muscle exercises on a regular basis to minimize the burden on your knees. To prevent knee sports injuries, you can perform stretches and weight training exercises that work the quadriceps and flexors in the back of your thighs. If the quadriceps are strong, the knee will be stronger and less prone to injury.
Consciously strengthen the quadriceps (front thigh) and cruciate ligaments, strengthen the quadriceps and inner thigh muscles (such as weighted squats), and combine muscle stretching, walking, stomping, or leaning against a wall to strengthen the quadriceps . The smooth movement of the patella paves the way for the femoral canal.
Muscles are like rubber bands. If they are elastic, they will never break; if they are rigid, they may break instantly when pulled. The higher the temperature, the softer the muscles and the easier they are to be stretched. Therefore, pay attention to keep warm when riding a bicycle, otherwise the cold air will make the muscles stiff and prone to injury. Usually, you can rub the lower edge of the knee with the fingers of both hands to promote the protection of the knee at night.
Prevention is very important, and the most important thing to protect the knee joint is "prevention": the bigger problem is that knee joint injury is caused by damage or damage to tissues that are not easy to regenerate such as cartilage and meniscus. These tissues do not grow as fast as muscles. , to help cartilage growth, including eating more glucosamine, which has only a very limited effect.
These tissues can be considered non-renewable for several years or more. Targeted muscle training does help, but the effect is only "help", and even when practiced properly, the effect is far from "preventive." In fact, a person who likes to abuse himself with a large backpack can easily break through the capacity of a well-maintained knee in a matter of days to a disease that has not been treated for years.
Maintaining the correct riding position is important
1. Use high speed (90~100rpm) and choose light (low) pedal
If you use a high cadence, the force on the knee will be reduced each time you pedal, which can effectively protect the knee. Some friends feel that they have good physical strength. In order to increase the speed when climbing a mountain, they will use their own rights to step on a bicycle. After all, the strength of the human knee joint is limited, so it is not surprising that such a large force has an effect on the knee joint. Therefore, people with serious knee injuries are generally people with better physical strength.
2. Adjust the seat cushion to a suitable position
The more you bend your knees while cycling, the more stress you have. Therefore, for a sense of security, most people adjust the seat very low when riding a bicycle, so that they can use their feet to support the ground when there is a problem, but the low riding position directly causes huge pressure on the knees. It's safe to say that if you keep picking this riding position, you're going to have problems with your knees pretty quickly, that's for sure. The correct seat height is this: When riding the bike, the legs are fully on the pedals, and the legs are almost straight, but slightly bent for ease of maneuvering.
3. Knees should move vertically on a horizontal plane when stepping
The movement of the knee joint is not a simple movement on a plane like a hinge, but a slight rotation in the movement. For example, when cycling, pay attention to the kneecap. If it moves vertically up and down without swinging back and forth , there is very little pressure on the knee, but your kneecap moves in a figure-8 or S-shape (viewed from the side), then you could be causing a knee injury.
4. Build strong and soft muscles.
Do more leg muscle exercises on a regular basis to minimize the burden on your knees. To prevent knee sports injuries, you can perform stretches and weight training exercises that work the quadriceps and flexors in the back of your thighs. If the quadriceps are strong, the knee will be stronger and less prone to injury.
Consciously strengthen the quadriceps (front thigh) and cruciate ligaments, strengthen the quadriceps and inner thigh muscles (such as weighted squats), and combine muscle stretching, walking, stomping, or leaning against a wall to strengthen the quadriceps . The smooth movement of the patella paves the way for the femoral canal.
Muscles are like rubber bands. If they are elastic, they will never break; if they are rigid, they may break instantly when pulled. The higher the temperature, the softer the muscles and the easier they are to be stretched. Therefore, pay attention to keep warm when riding a bicycle, otherwise the cold air will make the muscles stiff and prone to injury. Usually, you can rub the lower edge of the knee with the fingers of both hands to promote the protection of the knee at night.
