1, adjust the seat cushion to a proper height.
The patella is located in front of the knee, and it is relaxed when the foot is straight. The more bent the foot, the tighter the patella will become and the pressure will rise. Therefore, when riding a bicycle, due to the repeated bending and straightening of the foot, the knee joint is constantly rubbed, and the patellar cartilage is prone to inflammation. When riding a bicycle, the more bent your knees are, the greater the pressure will be. Therefore, in order to have a sense of security, it is not correct for ordinary people to adjust the cushion to the height at which their feet can land at the same time. The first step to prevent patellar cartilage inflammation is to adjust the seat cushion to a suitable position. The general formula for calculating the height of the cushion is: stride length ╳0.885= the height of the cushion (from the center of the central axis to the cushion), and then fine-tune it according to your riding experience; The height estimated by the formula is that the thigh is about 80% straight.
2. Exercise strong and soft muscles
To prevent sports injury of knee joint, you can do stretching exercise and weight-bearing training for a long time, and exercise quadriceps femoris and flexor muscles at the back of thigh. If the quadriceps is strong, the knee will be stronger and the possibility of injury will be less.
In addition, you must warm up and stretch your muscles before exercise, especially when it is cold, you must spend more time warming up. Because muscles are like rubber bands, if they are elastic, they will not break when pulled; If it is hard, it may break when pulled. The higher the temperature, the softer the muscles will be, and they will be easily pulled loose, so keep warm when riding, otherwise the cold air will make the muscles stiff and easy to cause injuries. In order to effectively prevent it, you should always do stretching exercise on weekdays. According to a medical report, doing stretching and muscle strength exercises for 5~ 10 minutes every day can reduce the chances of sports injuries more effectively than just warming up before exercise.
3, engaged in sports should be gradual.
If you don't exercise much at ordinary times or your muscles shrink because of injury, then exercise should be gradual, and you can't exercise well at once. For example, if cyclists only ride bicycles on weekends and ride for a long distance, it is easy to increase the chances of injury; Especially for older cyclists, it is not suitable for strenuous exercise once a week. It is correct to exercise more than three times a week. Swimming, cycling, aerobic dance and other aerobic exercises are good for your health.
4. Remember the rice principle when you are injured.
If you feel uncomfortable riding a bike, it is recommended to slow down first and not use too much force. If the pain persists, you should rest quickly and ice it. Generally, when dealing with this kind of initial injury, we can use the principle of kneepad, that is, rest, ice compress, oppression and elevation. Ice compress can diminish inflammation, reduce swelling and pain, and reduce lactic acid accumulation. It is an extremely effective first-aid treatment method, and riders should also carry ice compress equipment with them. Oppression means putting on knee pads or tying them with bandages to protect the knees and reduce joint activity; Elevating is to make the affected part higher than the heart. If the condition still does not improve, you should seek the treatment of a professional doctor at the first time, start to recover under the premise of safety and no side effects, and will return to normal as soon as possible.
5. Maintain regular and moderate exercise habits.
How long can I start exercising after going to the hospital with an injury? Many people think that sports injury must be rested for a long time until he recovers, but after the acute stage of injury, that is, when he doesn't feel pain, in order to maintain joint flexibility and muscle strength, he should start joint and muscle activities within a safe range as soon as possible. Because the less you exercise, the worse your muscles will be. If you don't exercise for a week, your original muscles will decrease by 1%, and it may take three weeks to recover.
6. Therefore, if you want to return to the pre-injury state as soon as possible, you should actively do some stretching and strength exercises under the prescription of doctors and physiotherapists. For example, some elderly arthritis patients tend to be stiff and painful when walking because of the wear and tear of knee cartilage, and try to avoid walking as long as possible. As a result, the more their knees don't move, the more serious their condition becomes. You can try walking in a warm swimming pool or doing some gentle stretching exercises, which can not only reduce the wear and oppression of knee cartilage, but also maintain muscle strength and cardiopulmonary function.