Causes of physical pain after riding a bicycle
1, shoulder pain
The pain in this part is mainly caused by the long upper tube of the car, the low handlebar and the upper limb supporting the body beyond the muscle load capacity. The solution is to increase the height of the handlebar, reduce the height difference between the handlebar and the seat, and use a shorter upper tube handlebar combination.
Blinking, blood stasis, shoulder pain, local swelling and tenderness, and the pain is mostly stinging, which affects the functional activities of upper limbs. The treatment is mainly to promote blood circulation, remove blood stasis and relieve pain. Turmeric, Olibanum, Myrrha and Eupolyphaga Seu Steleophaga can be added to Taohong Siwu Decoction.
2, neck pain
This usually coincides with shoulder pain. Because the neck is stiff and keeps the same posture, how to relieve the neck pain of cycling? You can first look at the far place ahead, whether there is a+intersection, whether there are pedestrians or obstacles to avoid, and judge whether it is necessary to slow down in advance, and then turn to the nearby road information to see if there are any pebbles or pits to avoid, so that you can avoid neck pain by constantly changing the observation angle.
3, low back pain
Because the waist bears more force when riding a bike, the center of gravity of the body moves forward in time, the thoracic and lumbar segments of the spine are in flexion state, and the cervical vertebrae are in hyperextension state. Over time, the lumbar spine can undergo early degeneration, which is manifested as hyperosteogeny and intervertebral disc degeneration.
In severe cases, low back pain and sciatic nerve radiation pain, cervical hyperosteogeny, nuchal ligament calcification, etc. Some people may have chronic lumbar muscle strain. Therefore, cyclists should lower the upper body angle and let their arms bear more body weight, which will reduce the pressure on the waist and reduce low back pain.
4. Knee pain
(1) Upper knee pain
It usually happens when the amount of exercise is relatively large, that is, when the muscles are tired. Pain is also a way for muscles to protect themselves.
① Strong knee extension force
When a ligament on the outside of your thigh straightens when you step on it, you will feel a tingling when you rub a cartilage on the outside of your knee. O-shaped legs, splayed feet, wide pelvis, varus knees (the knees will be inward when stepping on or walking, or even colliding) and flat feet are prone to such problems.
Using small teeth more than walking is to improve the speed by pedaling faster, and at the same time pay the least effort. You need to reduce the strength of knee extension, which can reduce the friction between ligament and cartilage. In addition to ice compress, stretching exercise of lateral thigh ligament will also help.
② The pedal distance of the seat airbag is short.
The pain in the upper knee may also be caused by the short distance between the seat airbag and the pedal. If this distance is too short, when completing a pedaling cycle, the legs are easily in a state of fatigue and can't get a rest.
The correct distance between the seat bag and the pedal should be that the seat is above the seat bag when barefoot, and the heel can just touch the pedal to trample, and the ass will not twist left and right because the foot can't reach the pedal.
③ Knee joint pain syndrome
Symptoms are pain behind the kneecap caused by going up and down stairs or ramps, and the tenderness point is on the kneecap.
Walking doesn't really help this symptom, so you should avoid long-distance and heavy-load walking. Doing proper recovery training and strengthening the strength of your rectus femoris (the muscle located in the middle of the thigh, which is an important key to fixing the kneecap) will help to avoid it.
(2) Pain in the back of the knee
Generally, it is because the height of the seat bag is too high, or because I haven't ridden for a long time, I suddenly ride a bike and my body doesn't adapt. The pain behind the knee is caused by a little strain on the ligament of the back, and it is also related to the irregular pedaling posture. Reduce the height of the seat bag, and then slowly increase this height with more and more riding.
① Inflammation of medial ligament
The symptom is that there is a layer of intima on the edge of the kneecap inside the knee, and 70% people have this useless trace organ. Some people will cause friction between this membrane and the kneecap when they walk, usually because their knees are too bent or too hard when they walk.
You can ice compress, massage, straighten your knees as much as possible and change your posture. Some serious cases require surgery to remove the dura mater.
② tendinitis of knee joint
Obviously, the pain of the thick ligament under the kneecap is usually called "spring knee injury" because people with this kind of injury usually exercise more than the ligament load when they start exercising again in early spring. Too much weight training, or not keeping your knees warm, may also cause the same problem.
After five minutes of ice, massage along the ligament direction and repeat several times. In addition, electrotherapy or ultrasonic therapy is also quite effective.
③ Goose foot bursitis
The medial hamstring muscle behind the knee is injured, usually because it is too hard or the leg is too straight. The treatment is ice compress, rest and stretching. Adjust walking strength and posture.
④ tendinitis of biceps femoris
Pain in the central hamstring muscle at the back of the knee is usually caused by the strength and posture of walking, which makes the knee and muscles tired for a long time. Ice is needed to reduce walking time and intensity.
The best time to ride a bike.
Cycling, as an aerobic exercise, is welcomed by many people. But some friends don't know the best time to ride a bike, and often exercise too much, which is harmful to their health. The best exercise time to lose weight by cycling is 40 to 60 minutes. Less than 40 minutes, no effect, more than an hour, harmful to the body.
When people lose weight by cycling, they consume glycogen converted from food in the human body within 20 to 30 minutes before exercise. After 30 minutes of exercise, the body begins to break down body fat. You can exercise your heart and lungs within 40 minutes by bike, but you can't burn more fat.
The benefits of riding a bike
1, develop the brain
Cycling regularly is not only a physical exercise, but also a mental work. Because cycling is an opposite movement, it can improve the agility of the nervous system. Legs alternately pedaling can develop the functions of the left and right brains at the same time, which can effectively prevent premature aging and neglect of the brain.
Step 2 enhance physical fitness
Because cycling can effectively exercise the muscle strength of lower limbs and enhance the whole body endurance. Moreover, through comparative study, the endurance exercise effect of cycling on internal organs is the same as that of swimming and running. Because this exercise can not only effectively exercise 3 pairs of joints and 26 pairs of muscles of lower limbs, but also effectively mobilize the muscles, joints and ligaments of neck, back, arms, abdomen, waist, groin and buttocks. Keeping the correct riding posture and riding for a long time can obviously improve male reproductive function.
Step 3 lose weight
Cycling is an aerobic exercise, which can regulate the inside of the human body and effectively achieve the purpose of consuming calories. Of course, if you want to lose weight, you must have enough endurance, and persistent exercise will help you achieve the desired results faster.
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