Common sports injuries in cycling and their protection

Common sports injuries and protection in cycling.

First, there is pain in the neck and shoulders.

Muscle use habits: Because ordinary people rarely use the muscles of the neck and shoulders, they just started to contact. Lie down before? When riding a bike, the neck and shoulders are sore easily. But don't worry, the muscles of the neck and shoulders will quickly adapt to such exercise intensity, so as long as you continue cycling and exercise the muscles of the neck and shoulders, you should be able to reduce the degree of soreness in a short time, or the soreness will disappear. Change your posture once in a while and relax at the right time. However, when riding a bicycle, you should pay attention to the relaxation of the neck and shoulder muscles. Don't be too stiff or hold a posture or angle for too long. Turn your neck and shoulders occasionally to relieve your joints and muscles a little, so that you won't feel sore easily.

Bicycle settings If the pain in the neck and shoulders continues to occur after riding for a period of time and does not improve, it is likely that your bicycle settings are incorrect. Too many riding postures are usually the cause of neck and shoulder muscle pain? Lie down before? Too much body weight falls on the shoulders and the neck angle is too upward, leading to excessive use of neck muscles. At this time, it is necessary to adjust the bicycle settings, shorten the handlebar length or increase the handlebar height, or use a smaller frame, so as to effectively relieve the pressure on the neck and shoulders and avoid discomfort.

Second, the arm hurts.

Don't be tight, relax your muscles: Generally, people who have just come into contact with bicycles tend to tighten their arms because of nervousness. In addition, they don't make good use of the strength of the waist muscles, and finally put the weight of the whole upper body on their arms. This riding habit will definitely bring too much burden to the arm, and the arm can't naturally absorb the ground impact coming from the front, so it is inevitable that it will feel sore. Plus occasionally forget to relax your muscles when riding a bike, even if it is? Golden arm man? I can't stand this kind of destruction.

Waist strength training: When riding a bicycle, you should slowly learn to use the muscles of the waist to share the weight supporting the upper body. The method of training waist strength is simple. As long as the original riding posture is maintained but the arm muscles are relaxed, the waist muscles will be forced to support the weight of the upper body. Because most people here rarely use waist muscles (unless you do 100 push-ups every day), it is inevitable that you will not be used to this output method at first. However, as long as you don't give up easily and slowly transfer the weight of your arm to your waist, your waist strength can be improved quickly. As long as the waist can effectively share the weight of the upper body, the burden on the arm will naturally be reduced, and the control response will be faster and smoother, which is also helpful for riding safety. By adjusting your riding posture and exercising your muscles in this way, the strength of your arms and waist will soon keep up with the intensity and rhythm of your riding, and the problem of arm pain will naturally be solved.

Don't straighten your elbows: however, when riding a bicycle, you should pay more attention to the relaxation of your arm muscles. In particular, you must never straighten your elbow, but you must have a slight curvature, so that your arm muscles can have enough elasticity to bear the ground impact transmitted by the front handle and the upper body weight supported by the rear. Attack? ! Some friends are used to straightening their upper and lower arms when riding a bike, and then pressing the weight of the upper body directly on their wrists, which is a very incorrect and unhealthy riding posture. Doing so not only puts too much body weight on the wrist and shoulders, but also can't eliminate the ground impact from the front handle. After a long time, the opponent's wrist, elbow and shoulder will be injured. Be careful!

Bicycle setting: If the arm pain persists and does not improve after riding for a period of time, and the waist can't bear the weight of the upper body, it is likely that your bicycle setting is incorrect, resulting in the riding posture being too forward and the weight borne by the arm being too large. At this time, it is necessary to adjust the bicycle settings as follows: shortening the handlebar length or increasing the handlebar height, or using a smaller frame to transfer the weight of the body to the back and buttocks, which can effectively reduce the occurrence of arm pain.

Third, wrist pain.

Wrist pain is also one of the common riding pains. The cause of Otawa's arm pain is similar, except that the arm muscles are too tight, the posture is stiff, and the body weight borne by the arms and wrists is too heavy. As long as these problems are corrected and changed according to the instructions in the previous section, they will certainly be improved to a considerable extent.

Wrist grip angle: In addition, the angle between wrist and grip is also very important. When riding a bike, the included angle between the wrist and the forearm should be kept in a straight line when viewed from the side, so that the force can be exerted directly. Too high or too low wrist posture will cause unnecessary burden and impact on wrist muscles and joints, and also have adverse effects on hand movements specializing in manipulation and braking. Therefore, the angle between wrist and forearm must be straight, so as to avoid sports injury and improve riding safety.

As for the other details, just like the last section? Does your arm hurt? As long as you pay serious attention, find the right riding posture and train your arms and waist muscles patiently, you can quickly eliminate the pain.

Fourth, low back pain

Low back pain is the biggest hidden killer of cycling pain. Because we seldom use waist muscles, coupled with some wrong riding posture and habits, low back pain often occurs, and its long-term harm to health deserves our special attention.

Invisible killer

There are two kinds of low back pain: one is caused by imbalance or overuse of lumbar muscles, and the other is caused by bad riding posture or riding habits of the spine. In either case, if it happens, you must check your riding posture and habits quickly, otherwise the toy will cause permanent damage to the spine or waist in the long run, and the consequences will be unimaginable.

Training waist muscles: What is the backache caused by the soreness of waist muscles? Does your arm hurt? Section 1 has been described a lot, mainly because ordinary people do not use the strength of waist muscles well and the riding posture of upper body is wrong. So, as long as you can find the right riding posture and learn to use waist muscles slowly (the way to train waist strength is to keep riding posture occasionally but relax arm muscles, then waist muscles will be forced away? Pull up? The weight of the upper body), through exercise can quickly improve the waist strength, through the increase of muscle strength can reduce or eliminate waist pain.

Adjustment of riding posture

However, in case your bicycle is not set correctly, resulting in your posture leaning forward too much, your arms being too heavy, or your waist strength supporting too much, it will still make your waist muscles ache because of excessive use. At this time, it is necessary to adjust the bicycle settings, shorten the handlebar length or increase the handlebar height, or use a smaller frame, which can reduce the use of waist muscles and reduce the occurrence of low back pain.

Importance of protecting the spine: As for the low back pain caused by spinal discomfort, it is difficult to detect it, but if it happens, it is indeed a serious warning to your health, and you must pay special attention to it. The spine is not only the main skeleton supporting the body, but also contains many important nerves responsible for transmitting physiological and motor information, and its structure is very delicate and complicated. The biggest problem for ordinary people who just ride a bike is that they are not used to using waist strength or arm strength, so they like to adjust their standing posture very high or short, so that their upper body posture is very straight, and they sit straight when riding a bike, like sitting at work or at rest. This posture looks natural and comfortable, but it is not a correct and healthy riding posture. It's okay to ride for a short time, and it's likely to have a bad influence on the back for a long time. Although the spine itself has a strong self-protection function, if the sitting posture is too upright, the back and upper body can't really effectively unload the ground impact from under the cushion, which will make the spine suffer a great vertical impact, which will definitely lead to back pain in the long run. This example of pursuing natural comfort but causing harm is one of the biggest health blind spots in cycling at present.

Therefore, it is best to learn from cats when riding a bicycle: the back is slightly bent and arched into an arc, so that the back and spine have enough self-adjustment space to absorb the vertical impact force emitted under the cushion, rather than resisting these impact forces. These small impacts may be insignificant, but over time, water and stones will fall, causing back muscle discomfort and even physical injury to the spine. At first, you may not be used to riding in the forward position because of the lack of waist strength, but as long as you practice for a period of time, the unnatural feeling will naturally disappear after the isosceles force is lifted. ? Slightly bend the back to form an absorbent elastomer? It is one of the most important health decisions in cycling, but it is also the most common blind spot in cycling at present, which deserves more attention and attention.

Correct sitting posture is not equal to health: therefore, when riding a bicycle, don't blindly pursue the so-called nature and comfort, thinking that correct sitting posture and comfort are health. In fact, this will increase the burden on your back and spine, and you will be injured by sports unconsciously. Properly move the center of gravity forward a little, let the arms share part of the weight of the upper body, and slightly bend the back to absorb the impact of the cushion on the ground, which is the truly correct riding posture.

Fifth, hip pain.

Hip pain is a kind of riding pain, which is often discussed because of its sensitive position. The reasons can be summarized into the following three categories: 1. Incorrect riding posture, 2. Incorrect riding habits. A seat cushion that is not suitable for the driver's body.

Incorrect riding posture: the driver's incorrect riding posture is the main cause of hip pain: if the riding posture leans forward too much, the pressure point on the cushion will move forward and oppress the reproductive organs; On the contrary, riding too straight will make the upper body weight directly press on the pelvis, which will also cause discomfort. How to find a balance between the two requires the driver to carefully understand the adjustment.

Hip pain caused by excessive upper body load is very similar to waist pain. It is nothing more than that the cyclist adjusts his riding posture too straight, and his back is in a vertical straight line, which causes the weight of the upper body to be completely pressed on his hips, and the ground impact force borne by his hips from the cushion will also be uploaded to his back and spine, destroying each other. What are the detailed reasons and solutions in the previous section? Low back pain There is a narrative, which is nothing more than moving the center of gravity of the upper body forward moderately, so that the arms can share more weight of the upper body, and the back is slightly bent to absorb the impact of the cushion on the ground. Developing such a correct and healthy riding posture can effectively reduce the pressure of upper body weight on hips.

On the contrary, if the riding posture is too forward, the pressure point of the cushion will move forward to the genital area, compressing the internal microvessels of sensitive tissues. At this time, it is necessary to shorten the length of the stem or increase the height of the stem, or use a smaller frame, which can effectively alleviate the discomfort of the genitals or sensitive parts.

Incorrect riding habits

There must be a very important point in riding habits: what is the seat cushion used for? Shit? Yes, not for what? Sitting? Yes Riding a bike is like walking or running. There is a lot of frequent exercise in the lower body, so you can't sit on it like your ass is nailed to a mat! The correct riding method is to gently lean on the seat cushion, keep the space and freedom of lower body movement, and keep the distance between the buttocks and the seat cushion with the pedaling rhythm. This is the correct and healthy riding method, which can not only reduce or eliminate the occurrence of hip pain, but also massage the muscles and blood vessels of hip and perineum. Speaking of it, cycling is actually the only exercise that can reach the buttocks and perineum. No other exercise can massage the muscles of the buttocks and perineum for as long as riding a bicycle. If you have hemorrhoids or other diseases related to lower genital blood vessels and muscles, maybe riding a bike is your best doctor!

In addition, when riding a bike for a long time, you should occasionally change the position of sitting on the cushion, even a small half centimeter will have a completely different riding feeling. Adjusting the sitting position occasionally can make? Hot spots of oppression? Transfer to other places, so as not to oppress some parts for a long time and cause discomfort. This is the same as relaxing the arm in time, and it is also the simplest and most effective way to relieve hip pain.

Choice of cushion: As for the choice of cushion, that is a question asked by the university. Because everyone's pelvic width and the location of organs and tissues are different, just like fingerprints, everyone has their own uniqueness? Lower plate? Appearance (just blocked by thick meat and fat on the ass). So it can be said that there is no cushion in the world that can make everyone feel comfortable. If you have a cushion, it will make you feel comfortable, but it may be bad for you. I want to find a cushion that suits my figure. The main directions are:

First of all, the supporting width of the cushion itself should be just the same as the width of the rider's pelvis. Too wide or too narrow will be uncomfortable.

Second, the support of the cushion should just support the weight of the body. Too soft or too hard can cause discomfort.

Third, the cushioning foam and skin on the cushion should be moderate, and you should not rub the inner thigh when sitting up, and don't burn it.

Fourth, the cushion? Hot spots of stress? The design should conform to your riding habits and posture, and will not oppress important organs or blood vessels, so there will be no sequelae after riding for a long time.

Does this sound complicated? Therefore, it is conceivable that it is not easy to find a cushion that suits you very well!

In particular, it is not a very simple matter to replace the cushion. It takes a period of time and a distance to ride and explore to know whether a cushion is suitable for your body or riding (many cushions are comfortable at first, but once the riding time is prolonged, they will become very strange and uncomfortable). Because it is not easy to find a cushion that really suits your figure and riding posture, most people think that the discomfort of buttocks or perineum is the original sin that riding should have. Actually this is a very incorrect concept. If you can really find a cushion that suits you, plus the correct riding posture and habits, you can definitely say goodbye to hip pain.

Find a cushion that suits you: It is not easy to find a cushion that suits you, but it is not that complicated. Different cushions are like clothes in large, medium and small sizes. Try more and you can always find a size that suits you. However, due to the complex and subjective factors in choosing the mat, you have to have a little luck besides hard work. The important thing is not to give up. Never give in to a cushion that is difficult to sit on or even uncomfortable. Otherwise, it will only ruin your riding interest and health.

Although hip pain does not cause long-term or even permanent damage to the body like back pain or knee pain, hip pain can usually recover itself in a short time. But as long as there is an opportunity, try to sit on some cushions of different brands and see if you can meet yours. The real destiny cushion? All right!

The riding posture of not lying down and standing up, the riding habit of leaning instead of sitting, and the cushion that suits you, I believe that hip pain can no longer be an obstacle to your riding!

Sixth, thighs

The thigh is the generator of riding, and it is also the part with the largest amount of exercise, and it is also a very common riding pain. The causes of thigh pain are:

1, the gear ratio is too heavy, which puts too much burden on the thigh muscles.

2. Not enough warm-up before and after cycling, leading to sports injuries.

3. There is not enough warm equipment in the legs, and the cold temperature will cause muscle aches.

4. The position of the cushion is too far back, which makes the thigh muscles stressed too much.

Use proper gear ratio: Riding a bicycle is like a hard race of thigh muscle strength and endurance. Whether you control or pedal, you will use thigh muscles, and every second of riding a bicycle depends on thigh muscles. However, many people have such a wrong idea:? When riding a bike, you must step on it heavily. If you feel it, you will think it is a sports effect! ? So the gear ratio is often set high and the tread is heavy, so that there is enough tread? Feelings of feedback? Think so? Step hard? Only sports effect! In fact, this is a very wrong riding concept! Cycling is not so much a sprint as a 42-kilometer marathon. How to run a long marathon healthily and completely is the key, instead of sprinting blindly and then letting your body die at once. Moreover, the ratio of light and heavy gears does not represent the amount of exercise, let alone the speed.

If someone's gear ratio is light, but the speed is much faster, his exercise effect will be better than that of people with slow speed, and the amount of exercise will be better. The key point is that the physical burden is small. In addition to achieving the effect of fitness, it is the most important premise not to hurt the body during exercise. For riding, it is the healthiest and most effective way to keep the pedaling speed of 70 ~ 90 revolutions per minute and use the gear ratio that makes the thighs feel heavy but effortless. Don't mistakenly think that the heavier you step on, the better your exercise effect will be. Actually, it's just the opposite. Using too high a gear ratio will only increase the burden on the thigh muscles and make the muscles tired or even strained earlier. Reducing the transmission ratio and keeping the proper pedaling speed is the correct pedaling method.

Of course, stepping too lightly and stepping too fast will also hurt your health, which will be mentioned in the next two sections (knee pain and leg pain). The necessity of warming up.

Warm-up and warm-up habits before and after cycling are also important keys to leg pain! Because the leg is the main muscle group used in cycling, it is very important to warm up and warm up before and after cycling, otherwise it is very likely to cause sports injuries. In case of leg muscle strain, it will take some time to recover. So warm-up exercises must be done well.

The Importance of Keeping Legs Warm In addition, one thing that many cyclists will ignore is the use of clothes. Everyone knows and attaches great importance to the warmth of the upper body, but often ignores the lower body, even to the point of neglect. It's fine when it's hot. When the temperature is low, it is very important to keep warm, especially when the leg exercises a lot, which will produce a lot of heat. At this time, the extreme environment of internal heat and external cold will bring great burden to the leg muscles, and the muscles will soon be damaged and injured. When the temperature is low in winter, the warmth of the lower body must not be ignored!

The position of the seat cushion is also very important.

In addition, if the bicycle is not set correctly, it will also bring harm to the thigh. The rear seat cushion position will concentrate too much pedaling force on the thigh, which will make the thigh accumulate fatigue quickly. Many novices like to adjust the seat cushion to the back, which is more? Feelings trampled on? With what? Sense of output? This is actually a very wrong concept. Adjusting the seat cushion to a position too far back is like using a heavy gear ratio, which will make the thigh bear more unnecessary burdens and will suffer losses after riding for a long time. You must correct it quickly!

Seven, knee pain

Knee is the most commonly used joint part in riding, and it is also the most worn body part, and once the knee is injured, it is difficult to recover! So be sure to pay special attention to the discomfort of your knees! Otherwise the consequences will be hard to clean up!

The cause of knee pain is roughly the same as thigh pain:

Use an excessively heavy or light transmission ratio.

Too heavy gear ratio will not only consume thigh muscles, but also wear out knee joints quickly! You can recover from a thigh injury after a rest, but once your knee is injured, it will take a long time to recover and the recurrence rate is high, so you must pay special attention! Therefore, the transmission ratio cannot be set too large or too high. Of course, you have to feel a little weight when you step on it, but you must never feel it? Heavy? Or? Hard work? Once the knee feels uncomfortable, you should adjust the transmission ratio as soon as possible or even rest, otherwise the situation will only get worse.

For riding, it is the healthiest and most effective way to keep the pedaling speed of 70 ~ 90 revolutions per minute and use a slightly heavier but effortless gear ratio.

But if you step too lightly and step too fast, you will also hurt your knee. Knee joints are different from muscles, but too much force will cause the burden on the knees, and each step will slightly lose the lubrication between the knees. Therefore, the speed of pedaling should not be too fast and too frequent, otherwise, if the self-lubricating function of the knee itself drops too fast,

Will make the cartilage between joints can not be properly lubricated, then the cartilage between knees will start to rub and wear each other, which is likely to cause long-term or permanent sports injuries! Therefore, once the knees start to feel uncomfortable, we should adjust the intensity of cycling as soon as possible. It's best to rest for a while and resume exercise after your knees recover, otherwise the consequences will be unimaginable.

Do enough warm-up exercises before and after cycling.

Warm-up and warm-up habits before and after cycling are also important keys to keep your knees healthy! Warm the joints, pull open the tendons, and let the knees enter the working state early, so as to avoid the knees? Cold machine? Action, causing unnecessary sports injuries.

Warm-keeping equipment In cold weather, the self-adjustment adaptability of knee joint itself to temperature is much worse than that of thigh and calf muscles wrapped with blood vessels, and it is also more susceptible to cold and temperature. As long as the temperature difference between inside and outside is too large, the knee will wear faster. Therefore, when it is cold, we must pay special attention to the warm work of our knees. In addition to ordinary trousers, knee pads for general exercise are also very helpful for knee protection and warmth.

Too low or too high seat cushion position will lead to knee joint wear.

The deviation of bicycle setting will also bring serious damage to the knee. Many people like to pull up the cushion, thinking it is more direct and powerful. Actually, this is the most painful way to ride! Just like pulling the horizontal bar, it is not easy to pull it again when it is completely put down, and it will give the joints another chance to wear out. When the horizontal bar is pulled down, the arm can't be completely put down, so that the hand shaft joint can keep a little radian, which is convenient for pulling back and avoids unnecessary sports injuries. The same is true for cycling. Never straighten your legs completely when you push to a low point, otherwise it will not only be difficult to pull back, but also hurt your knees.

It is even more difficult to say! The height of the mat should never be too high. When stepping low, be sure to keep your knees slightly bent, which is the correct posture without hurting your knees.

Too high is not enough, too low is also problematic: the seat cushion is not easy to exert force at a low position, and the angle of force is not right, and every time you step on it, it will cause unnecessary movement and wear of your knees, and it will also hurt your knees. The position of the cushion is not high or low, which is very important for the knee joint!

Incorrect output and wear caused by the position of the cushion too far back or too far forward are not only the height setting of the cushion, but also the knee injury caused by the deviation of the position of the cushion before and after. The backward position of the seat cushion will increase the stress on the knee and accelerate the wear speed; It is not easy to force to the front cushion position, and it is easy to hurt the knee. Basically, when the position of the knee is horizontal at the pedal position, it should be directly above the center of the pedal, or within a range of not more than 5 cm before and after.

We want to emphasize here that the pain or injury of the knee is the biggest killer of riding, and once it happens, it is not easy to recover and it is easy to recur. We must protect the knee carefully! If there is any discomfort, find out the reason and correct it quickly, and don't force it. Otherwise, once you hurt your knee, you may be isolated from your bike for life.