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Is Cycling Bad For The Knees

Is Cycling Bad For The Knees

For cyclists, the fact that it is a low-impact sport is a major benefit that was first proven. This means that it is a form of exercise, you are unlikely to hurt yourself (unless an accident occurs), and it is generally regarded as a great option for people who want to lose weight, increase aerobic endurance, and become healthier in all respects. exercise.

However, a worrying issue is that cycling often causes knee muscle soreness, which makes many people wonder: Is cycling bad for the knees?

Just like any type of athletics where you use certain parts of your body, cycling can cause pain, in this case the knees and legs are the most common. The cause of this situation usually comes down to the rider’s problem, not the activity.

The act of riding a bicycle is not harmful to the knees (actually it is good for them), but if you don’t do it well, you will be more prone to pain after a period of time.

In this article, we will study the causes of cyclists’ knee pain and ways to prevent them, so that if someone asks if cycling is harmful to the knee, you can say “No!”

We will also study the benefits of cycling on the legs and knees, hoping to really allow our readers to overcome this fear of causing pain to themselves.


The most common causes of knee pain are:

Not stretched enough
does not fit
Lack of core strength
Too hard, too fast
Poor positioning on the bike

Let’s take a closer look at these and you will see that all of these are preventable.

Does not fit

When we think of not fitting, we usually think of helmets. However, in this case, we are talking about the bicycle itself. A poor fit usually means riding on a bicycle saddle that does not fit you, and the pedal height is not good for you.

To check this, place your pedals at the six o’clock and twelve o’clock positions, place your heels on the lower pedals, and check your legs. Your legs should be straight. If your feet are parallel to the floor (think about the three o’clock and nine o’clock positions), your front knees should be above the soles of your feet.

If you don’t meet these specifications, try raising your saddle or moving it back to prevent pain in the front of your knee, and then lower or move it forward to prevent pain in the back of your knee. But you don’t have to move too much: just a few millimeters can help. If it still doesn’t work, please put your bike in and have a professional adjust the size.

Checking the proper and correct placement of the feet is the easiest way to prevent pain in the knees, back, and other parts of the body. You should always make sure that you buy a bicycle that suits you, not a bicycle that is too small or too big.

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Bad riding posture

Poor location is detrimental to your cycling health, just like a bicycle is not suitable. Many people do not have a good posture when riding a bicycle. They are listless, overstretched (or not stretched enough), cannot position their arms or hands well, and bend their necks strangely. All of this means that the rider is more likely to be injured or at least often feel pain.

It is not easy to have a good riding posture, because everyone’s riding posture is slightly different, and what works for one cyclist may not work for another. However, there are some general guidelines you can keep in mind to make you feel comfortable:

1. Keep your shoulders down. Lifting your shoulders will eventually put painful pressure on your shoulders, neck and back.

2. The elbow is slightly bent, not too straight or too bent. And hide them by your side

3. Keep your back straight but don’t lock it. Many cyclists “wrap around” their backs, which can cause many problems. For this reason, you need to make sure that you also keep up with your core strengths (more on that later).

4. Don’t let your knees collapse inward. Due to the repetitive pedaling, knee collapse is common, but please try to avoid this. Collapse of the knee will result in poor distribution of the force on the knee, which will eventually lead to knee pain.

Of course, the main goal is to allow you to ride in a comfortable and correct way so that you can ride painlessly.

Insufficient warm-up

Most of us know that proper stretching and warm-up exercises are important before doing sports, running or climbing, but many people neglect to do so before riding a bicycle, which can lead to injuries.

You can do very simple warm-up exercises, such as stretching your legs and arms, and make sure your hips and back are relaxed and soft.

You can even warm up by starting to ride the bike at a slow speed and gradually increasing the speed over time, instead of immediately jumping on the bike and trying to break the speed record.

There are several advantages to doing a proper warm-up procedure (it does not need to exceed 15-20 minutes). It can help your body absorb oxygen more efficiently, relax muscles, increase anaerobic metabolism and make your joints more efficient.

All of this means that you can help your body absorb and ensure the food you provide, and prevent you from getting tired too easily. Of course, it can prevent injuries. Therefore, minimizing knee pain may be as simple as doing some stretching exercises before cycling a day.

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Poor core strength

We mentioned before how important it is to have a good core so that you can keep your back in a comfortable position while riding. This is also important because it allows you to get the best platform to step on the pedals and maintain stability.

If your core strength is low, you are more likely to have problems pedaling and maintaining proper balance, which can put pressure on your knees.

You don’t have to do a million sit-ups a day to improve your core (in fact, you really shouldn’t!), but some good core training can really help you improve your cycling ability and reduce overall pain. Some good core exercises:

1. Basic board or side board
2. Superman pose
3. Sit-ups (but not excessive)
4. Sit-ups/biking legs

The advantage of these exercises is that they do not require weights or gyms, you can do them at home before riding, or as part of a warm-up routine. Good core strength is not only good for cycling and preventing pain; it is a great way to help your body stay healthy and stay active for a long time.

Overdo it

What is the last way to overcome knee pain while riding a bicycle? Don’t go so fast, so hard! People who are just starting to ride a bicycle tend to walk too hard and too fast, and underestimate the amount of work required to ride a bicycle. If you are riding on rough terrain, such as trails or uneven sidewalks, the problem becomes even more serious.

It’s important to make sure you start at a slow pace and gradually increase your speed over time. You should also consider your terrain. If you are going for off-road riding, make sure you have a bike with good suspension to cope with bumps.

Benefits of cycling on the knees
We have researched ways that riding a bicycle can be harmful to your knees, but only if you are riding the bicycle incorrectly, not fitting well, or using the wrong posture. If you pay attention to riding a bicycle that suits you, warm up properly, and take care of yourself while riding, then riding a bicycle is good for your knees.

Cycling is considered a low-impact exercise, and if you suffer from osteoarthritis or any other old joint damage, then it is perfect for exercise. It does this by strengthening the muscles around the knee, which can then support them and reduce damage.

Cycling is also a great way to increase overall leg strength and help build core muscles, which in turn helps prevent knee injuries.

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Generalize

As with any sport, cycling can be beneficial or cause problems, depending on your form. If you are riding a bicycle in the correct form, please pay attention to warm-up exercises and make sure to choose a bicycle that suits you. You can not only enjoy the fun of riding a bicycle, but also use it as a good way to strengthen your knees. Enjoy the ride!

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