Spinning bike is a very popular fitness equipment. The exercise intensity is high and the fitness effect is good, but some people worry that riding a spinning bike will hurt their knees. So does spinning hurt your knee?
In fact, any exercise will wear the knee, and the riding action of spinning bike is mainly based on the lower limbs, which does have some damage to the knee. However, under the condition of paying attention to the correct riding posture and avoiding excessive exercise, the damage to the knee is relatively small.
It should be noted that incorrect posture during riding, such as swinging from side to side, or jumping up and down too much, will lead to increased impact on the knees and easily lead to acute or chronic sports injuries. In addition, in the process of riding, the riding speed is too fast, which increases the pedaling force, resistance or gravity, and the knee is more likely to be injured.
Second, how to avoid hurting your knees by riding a fitness bike?
Cycling is for exercise. If you hurt your knee because of improper exercise methods, it will not be worth the loss. In the process of riding a fitness bike, in order to avoid knee injury, we need to pay attention to the following aspects:
1, adjust the appropriate seat height.
Before getting on the bus, you should first adjust the height of the seat, and adjust and change the height of the seat through the knob. Usually, stand on one side of the bicycle seat and lift the thigh close to the seat so that the thigh is parallel to the ground. The height of the car seat should be consistent with the height of the thigh. In this way, when riding, the included angle between the thigh and the calf will not be too small, thus reducing the burden on the knee and avoiding its injury.
2. Do enough warm-up exercises.
Do warm-up exercises before spinning, such as leg press, leg stretching, knee winding, etc. Do exercises after warming up.
3. Ride in the right posture
When riding a spinning bike, you can lean forward slightly, but don't shrug your shoulders. Try to keep your head straight with your back, and don't be too high or lean forward. Keep your arms slightly bent and your wrists not excessively bent. When pedaling, your feet should be parallel to the ground and placed in the center of the pedal. Don't put your toes down, it will cause inflammation of joints and numbness of feet.
4. Ride with your thighs.
During riding, put your body's center of gravity on your waist and hips, and step on your forefoot hard, paying attention to uniformity. Don't step on it too hard. Pay attention to bending your legs when you step on it. It is important to note that the force is exerted by your thighs, not by the wheels.
5. Control the frequency and time of the cycle.
Excessive exercise intensity is also one of the reasons for knee injury. Therefore, it is more appropriate to control the number of rotation cycles at 3-4 times a week, each time for about 45 minutes.
6. Relax your muscles after exercise
Because spinning is a continuous frequency exercise, the muscles responsible for work are easily tired, so you should do more stretching and massage. In particular, the fascia tissue on the outside of the thigh is called iliotibial tract, and its excessive tension will lead to knee pain, so relax massage and stretch the leg after exercise.
7. Do some exercises to protect your knees.
When not riding a spinning bike, you can do some exercises to protect your knees, such as standing on one leg to activate the stability of your knees; Exercise hip muscles and learn to use hip strength to compensate thigh strength and knee pressure.