The pedal knocks on the bike while riding

KNE PAIN WHEN RIDING A BIKE: HOW TO AVOID?

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Do you want to improve your athletic potential while cycling and also avoid possible knee problems? It’s no secret that many of us have come across this. As part of this article, we will try to tell you in detail and in detail about what to do if your knees hurt and how to avoid it.!

Bike Clicking When Pedaling

Soon, thousands of cycling enthusiasts will resume their walks and workouts in full. It so happens that some, especially zealous fans of cycling, plant their knees at the very beginning of the season, which then leads to very disastrous consequences. In the best case, you will be back on your feet and in the saddle in a month or two. And at worst, you will remember for a long time about that annoying misunderstanding that put an end to many of your plans.

  • we will learn to roll in correctly before the season;
  • we will help those who have already encountered this problem to get rid of it as soon as possible.

What to do to prevent knee pain?

What rules should be followed so that our knees do not bother us? If you follow the tips below, you won’t have any problems.

Warm up before every workout.

Don’t forget to warm up before the competition! Joints that are not warmed up are very easy to injure as they do not produce enough lubricant, resulting in increased stress and friction.

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Warm-up involves: squats, bouncing, twisting, stretching. It can be useful to use warming ointments, sports rubbing and pepper patches. This is especially true in adverse weather conditions. Only with ointments you should not overdo it. when heated, they can provoke a strong burning sensation and even a burn.

Make it a rule, in addition to cycling, to do physical training, do stretching and exercises in the morning. This will allow you to strengthen your muscles, bones, tendons and joints.

Monitor your cadence.

The correct cadence (cadence) is not the last point in cycling technique. The higher the rotational speed, the less effort is exerted on the knee joints. With a low cadence, when you have to pedal with considerable effort, a monotonous long-term load on the knee joint without proper recovery leads to its wear.

The optimal cadence is 80-120 rpm. It’s okay if this figure drops to 60-70 rpm. At a lower cadence, downshift to achieve the optimum cadence. Similarly, when idling, you need to switch to an overdrive.

Learn to pedal properly.

You should also pay attention to the pedaling technique itself. It is necessary to twist the pedals in such a way that the movement is carried out not with the heel followed by pulling the pedal, but with the toe at the point where the foot is attached to the pedal. The leg should work throughout the entire turn, making pushing movements from above and pulling (bringing) from below. At the same time, the knees should look towards the frame, and not apart from the bike.

Keep track of your fit on the bike.

It is important that the saddle, seat post, stem and handlebars are adjusted to suit you. The height of the saddle should be such that at the lowest point the leg is almost fully extended. Longitudinally, the saddle should be adjusted so that the kneecap is over the pedal axis when the pedal is at the 3 o’clock position. This is easy to adjust with a plumb bob. It is also necessary to correctly position the foot relative to the pedal axis. so that the base of the thumb is strictly above the axis. The position of the handlebars and the stem length should be such that the cyclist can look forward while riding without bending the neck too much.

If the temperature outside is below 20 degrees, then it is imperative to insulate your knees. You can simply wear long cycling trousers or 3/4, or use knee pads. Knee pads can be neoprene with insulation (these should be used in extreme cold), or simply elastic with a warm lining. If you are already experiencing discomfort in the knee area, then it is better to use a special articular bandage, which will create compression of the joint, as well as prevent stretching of ligaments and muscles, improve blood circulation and stimulate recovery processes.

Give your body time to recover. If your knee is already injured, and you are experiencing pain with which riding a bike is not at all comfortable, then no matter how much you want to ride, workouts should be temporarily suspended. No persuasion that you will ride carefully, without a special load, will not work here. You need to give your knee a recovery period, eliminating any stress on it, otherwise the pain can turn into even more tangible knee problems.

Drinking regularly during training and competition not only gives you the opportunity to improve your riding efficiency, but also to avoid knee problems. During intense physical activity, salts are released and water evaporates from the surface of our skin. Violation of the water-salt balance is fraught not only with the fact that the leg can seize a cramp. Dehydration also leads to a decrease in the amount of synovial fluid that serves as a lubricant. This leads to abrasion of cartilage and joints.

Therefore, regardless of whether you are thirsty or not, you need to drink regularly at intervals of 15-25 minutes. Keep in mind that if you are thirsty, you are already dehydrated. Therefore, you need to drink without waiting for the moment when you want water. At the same time, it is better to use not plain water as a drink, but an isotonic drink that helps to maintain the water-salt balance.

Use special insoles for flat feet. If you have flat feet, then you already know that you need to use special insoles with an instep support, which are inserted into ordinary shoes. The same insoles can also be used as a padding in cycling shoes.

Proper nutrition helps not only to maintain the immune system and the entire body in good shape. Proper balanced nutrition prevents knee problems caused by a deficiency of certain substances.

Eating food rich in COLLAGEN, GLUCOSAMINE and Honda can help you replenish the lack of these substances in the body.

COLLAGEN is a protein that forms the basis of connective tissue (tendons, bones, cartilage, skin, etc.) and ensures its strength and elasticity. A large amount of collagen is found in gelatin. Therefore, do not deny yourself the pleasure of trying fruit jelly and gummies, as well as, of course, jellied meat.

GLUCOSAMINE is a substance produced by the cartilage tissue of the joints that serves as a building block of Honda and is part of the synovial fluid.

CHONDROITIN (chondroitin sulfate) is already a component of the cartilage produced by the cartilage tissue and is part of the synovial fluid. With a lack of glucosamine in the synovial fluid, a sufficient amount of chondroitin is not produced, which leads to crunching in the knees and abrasion of cartilage. Large amounts of Honda and glucosamine are found in cartilage, tendons, skin and bones of animals, especially fish. This is the same gelatin that is used in the preparation of jelly and gummies. Jellied meat is also rich in these substances. And, of course, fish, especially small fish, which can be eaten whole with bones.

What to do if your knees already hurt?

What to do if you read this article too late and have already earned pain in your knees? First you need to determine the cause of this pain. Remember that a DOCTOR should treat!

Sports injury. urgently see a doctor! If it is a sports injury, and the pain is very noticeable, then you need to see a sports doctor. An ordinary surgeon at the clinic will usually prescribe non-steroidal anti-inflammatory drugs. Therefore, you need to consult a specialist who understands the specifics of the sport mode and will approach the solution of your problem in more depth.

Non-steroidal anti-inflammatory drugs. If you put your knee on unskillfully skating or have chilled it, then with severe pain, you can undergo a course of treatment with a non-steroidal anti-inflammatory drug (external). These are ordinary ointments that are applied to a sore spot, after which the active substances are absorbed into the blood and stop the inflammatory process. The course of treatment should not exceed 2 weeks, since with longer use, the body becomes intoxicated, and there is a risk of planting the liver. After completing the course, you should move on to more gentle procedures or physiotherapy.

Nourishing and sports balms. If the pain is aching in nature, and you can move around without sudden attacks of pain, then you should not resort to non-steroidal anti-inflammatory drugs. You can use a sports balm with formic acid like Ben Gay. But (according to the experience of many) the best in this class of drugs is horse balm, which is used to treat the knee joints of racehorses. This is an extract and extracts of several medicinal herbs plus GLUCOSAMINE and CHONDROITIN. All components are natural and are contained in horse doses (in the literal sense of the word). Regular use of this balm can significantly improve the condition of your knees.

I would like to say that any problem is easier to prevent than to solve. We all know this, but sometimes we do not think, even when it comes to our health. But there are things that are very difficult to fix if you don’t think about them in time. The knee joint is one of them. Therefore, we strongly recommend that you take care of the health of your knees and correctly determine the level of load on them.

Breathing while cycling

In any sport, proper breathing is essential. When cycling, the heart rate can rise to significant values, even though the speed is low. At the same time, oxygen consumption increases, with which the muscles of the body such as legs, arms, body and neck are equipped.

Breathing while cycling plays an important role. Even at low speeds when cycling, the heart rate reaches significant values. Accordingly, oxygen consumption also increases. Most of it goes to supply the muscles of the legs, trunk, neck and arms, which do static work.

Correct cyclist breathing

When riding a bike, try to breathe only through your nose.

When you breathe while cycling, your lungs inflate and blood with low oxygen flows to the lungs, exchanging carbon dioxide for fresh oxygen, returning to the heart, from where it is pumped to the muscles.

With this breathing, the abdominal muscles are involved, since with deep breathing they work intensively. air enters the diaphragm. After an intense exhalation, taking in part of the reserve air, the lungs are greatly reduced in size, allowing them to fill themselves with fresh air, saturated with oxygen, which is so necessary for working muscles.

With regular exercise, the muscles of the respiratory system develop and become stronger, regular interval training strengthens the abdominal muscles and diaphragm in 12 weeks.

Sometimes breathing during the first workouts is so uneven that you begin to notice that you are either breathing shallowly or holding your breath.

Difficulty breathing needs to be worked out as shallow chest entrances limit the amount of oxygen your muscles need. Improper breathing, leading to an increase in heart rate, increased pressure, worsening blood circulation.

The cells of our body need constant oxygen supply. 90% of the body’s energy used is associated with breathing.

Learn to deep belly breathing and you will add resources to yourself. Your position on the bike determines your ability to breathe deeply. you must include in the breathing process the diaphragm, the smooth muscles that pass through the lower chest, which will help to let the maximum possible amount of air through the body.

The contracted diaphragm leads to shallow and labored breathing. Therefore, always keep your body straight, straighten, strengthen your abdominal muscles, then breathing will automatically be deep.

How to learn to breathe properly while cycling

Yes, proper breathing is really very important, because the whole pedaling rhythm depends on the depth and frequency of breathing. That is, with an increase in the pedaling rhythm, the breathing rhythm also increases.

Cycling inevitably develops both the muscles and the rhythm of your breathing. When riding at low speeds up to 15 km / h, the cyclist takes one breath and one exhale at two pedaling rotations. For more intense loads, such as climbing or higher speeds on smooth roads, inhalation and exhalation coincide with the downward movement of each leg.

Breathing exercises

Practice deep breathing for 5 minutes daily. Start with 3 seconds, when you enter for 3 seconds and exhale for 3 seconds. Then gradually increase the interval to 18 seconds, while inhaling and exhaling should be slow and deep and the same in length.

With regular breathing exercises, you will begin to notice that wherever you are, you are breathing correctly.

If suddenly you noticed that during the day you began to breathe incorrectly, take several deep breaths, and then begin to breathe with the same interval of inhalation and exhalation.

While pressing the pedals, count one count for each pressing on the right pedal. on a flat area, inhale in 2 counts, then exhale in 3 counts.

Hamil

A professional problem for all cyclists. knee pain, can smoothly turn into arthritis, and whoever is more or less seriously involved in a bicycle sooner or later encounters this problem. Therefore, the importance of this article is out of the question.

Not everyone is aware of potential problems, namely pain and arthritis / arthrosis, which can easily overtake an inexperienced cyclist and become a problem for the rest of his life, depriving not only a bicycle, but also a normal life. We will talk about the maximum preservation and prolongation of the combat readiness of these important places of the cyclist in order to avoid suffering for the killed health.

Within the framework of our article, it is enough to imagine that, in a first approximation, the joint is a flexible articulation of two bones, separated by a lubricating fluid with the clever name “synovial”, which ensures the non-contact of the bones. Based on this, problems begin with a decrease in the amount of this fluid or an increase in its density. friction increases, pain appears, bones may even touch, injuring the cartilage, which in the long term leads to arthrosis.

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Any sport has its own occupational diseases. Cycling diseases are, in particular, injuries of the knee (and, to a lesser extent, hip) joints, because the cyclist’s knees experience a long-term and unnatural (from the point of view of human physiology) stress. If this effect on the knees is not very long, and alternates with sufficient rest, there should be no problem. But in the case of the work of the joints for wear and tear without a recovery period, quantitative changes lead to a qualitative leap.

What happens when a kettle who bought a bicycle yesterday (and even a year ago), having learned about marathons, travels a long distance? Physical fitness. okay, tired. it will rest, but. ignorance of the cadence, sports passion, big gears. and that’s it, a person’s joints are injured for life.

The point is that the “weakest link” is in the pivot. locomotor apparatus. these are joints and ligaments. Bones and muscles are a profitable business. Muscles from exertion can hurt, but it goes without consequences, joints are easy to get cold or overload, and ligaments. to “break”. That is why you need to be careful when choosing a gear when driving (read. cadence and, accordingly, load). And if the increased frequency does not threaten anything except excessive fatigue, then the excessive load with a low cadence without proper preparation (we repeat. WITHOUT preparation!) Already shines with complications, which can then be remembered for a very long time.

Joints, unlike muscles, do not swing or exercise, and cannot be protected. And in case of injuries, they practically do not recover, except perhaps by a surgical method. Torn ligaments also do not heal, restoration of a torn ligament is possible only with the help of sewing in a prosthesis. But, even stretched ligaments are not fully restored. So the joints and ligaments should not be overloaded, but protected from stress and hypothermia.

It has already been said that when cycling, the knee joints are in an unnatural position. And the loads, respectively, are different. It is even worse to ride with the wrong pins, the wrong fit, the wrong cadence, the wrong technique. Earlier in cycling schools, coaches were very careful about this, says Aleksey Nikandrov, trainer of a cycling school, Asbest: “There are no knee problems in a cycling school, because from the first days we teach cadence, about 100 and at least 80. Classes. 6 days a week Warm-up, including for flexibility, general physical training Jumping, 200-300-400 times, depending on the readiness of the athlete Correct installation of the contact pedals plays a very important role.

The main causes of knee pain can be two. ligaments / muscles or poor lubrication of the joint capsules (this is highly dependent on nutrition) and other joint problems. It is not at all a fact that both knees will hurt at once. only one can hurt.

If these pains appear at the beginning of the season, then the reason may be that you have not yet rolled in.

No one will say with complete certainty about the reasons. A sports doctor who specializes in this topic can clarify a lot about the knees during a personal examination.

It can be anything from bruises to salt deposits. If the pains take on a regular character, then it is probably better to see a doctor. joints are too serious a thing.

We will not intimidate our reader with the creepy details of arthritis and arthrosis. those who are interested can find the details on their own. We will only mention pain, limitation of mobility, an increase in the size of the joints. Ask yourself. do you need it? over, to prevent this from happening, you need to know and follow the very simple rules listed below:

The reason is Dehydration. Not drinking enough on the road. a lack of fluid in the body again leads to a decrease in the amount of lubricant released in the knee. over, water comes out of the joints before the body begins to feel thirst.

Decision To drink every 20 minutes, even if it’s cold or unwilling, it’s best to drink isotonic drinks to maintain salt balance and replenish carbohydrate losses.

By the way, it is recommended to drink less gas water, it is exactly the same calcium that washes out of the body.

We must also remember about the desalination of the body. It arises precisely as a result of prolonged and profuse sweating, which is facilitated by heat and abundant drinking. Therefore, even in the heat it is necessary to drink less, preferably some mineral water (even better a special mixture. isotonic solution), which at least partially replenishes the salts in the body. You can add a little common salt to the water, for whom it is not tasty. on the contrary, sugar and acid.

If you don’t drink, the knee joints will be covered, everything is very simple. Of course, if you are not driving at a plush pace, but working. Again, everything is very individual.

Reason. Low cadence The lower the rotational speed, the more effort is exerted on the pedal, and therefore on the knee joints. Joints and ligaments are injured not by speed, but by force. Better often and easy than hard but slow. Slowly scraping with a heavy load to pedal. slowly kill the joints of the knees.

Some people think that when riding in large gears, the legs “swing sharply”. We want to disappoint them. not “swing”, but “hammered”. That is, muscle mobility is lost and there is an increased load on the joints. First, delight: “Wow! I’m spinning slowly, but I’m going fast!”. and then excruciatingly painful. But nothing can be done about it. joints “cannot be repaired”.

Not just low cadence is bad. Low cadence is harmful, when a high gear is selected and it is simply impossible to pedal more often. That is, the pedaling is forceful. If you pedal like this for a long time, then it is harmful for the knee joints. In this case, it is necessary to downshift and maintain the desired speed due to the higher cadence.

Solution The solution is to drive in light gears, pedaling quickly, at first it may feel like you are idling. A healthy cadence is over 60-70. Racers sometimes turn 160-180. The old road rule: cadence within 80-100 (110 is certainly good, but you shouldn’t be stupid!), Plus the saying: lung hurts. shift down, legs hurt. shift up. Alternatively, do not twist at all. That is, twist, but in “short bursts”. Remember one more saying. “It is better to talk than to break”.

The optimal mode, both in terms of efficiency and the load on the knees, is considered to be 100-110 rpm. True, without a warm-up, you will not be able to rotate so quickly.

It is more useful for the legs to twist faster. Without bringing it to the point of absurdity, of course. Depending on the load, the cadence should be kept in the range of 80.120 rpm (the higher the load, the higher the cadence). is already for athletes because it is still difficult to twist so quickly.

It should be added that excessively high cadence is also harmful. Each has its own limits, one maximum is 80, and the other holds 100.

If you ride lightly (for example, with a tailwind), you can of course lower the cadence to 75 (below it is simply pointless, IMHO), but to resist with such a cadence is really extremely tiring for the joints.

When to switch? When it becomes uncomfortable, then switch over. Discomfort is either “chatting” (too small gear), or “breaking” (big). The first is preferable. you won’t overload the joints. Try to stick to the “better less” rule. when you just ride, naturally. That is, keep the show on the verge of “chattering”. about 39×19 for 28 km / h or 39×17 for 30-32. “Dummies” can do it easier: as it becomes difficult (or quickly). switch.

Actually relieving the knee and raising the cadence is possible with the contact pedals (or in extreme cases the toe clips). it is much easier to maintain a high cadence in them. First of all, the contacts allow you to better distribute the load on the legs: work occurs along the entire stroke of the connecting rod. This improves efficiency and relieves knees.

Another opinion is that contacts and toklips have nothing to do with it. Only the nature of the load on the muscles depends on toe clips and contact pedals. And the ultimate cadence depends solely on fitness. By the way, a computer with a cadence sensor is very useful for this. it allows you to monitor the cadence and hold it even in extreme fatigue. Of course, it is quite difficult to bring your cadence to the level of a professional messenger, and yes, in general, it is not very necessary, but to bring it to the normal level of 75-80 is easy if you just follow the cadence and switch not when it becomes difficult, but when cadence will fall.

Pay attention to the technique. strictly speaking, one should not “reap”, but “twist”. That is, to press in the front part, to pull up in the back, and in the “dead spots”. above and below. “bring”. It’s easy to say. And he trains for a long time and tediously. on the bench, on long winter evenings. Or in the mountains, where every movement counts and whether you want or not, you have to turn it right.

For the development of cadence there is an exercise. you stick a gear with a ratio of 2.1-2.4 in the morning and ride like that all day, uphill, downhill, quickly and slowly. It is very useful. We recommend doing this in gear 44-18.

Something like GP should help you. pull yourself up on a horizontal bar, do push-ups, etc it strengthens bones, joints, tendons.

You can try to increase the cadence, and train the joints to load, rolling a little, but as often as possible. Ideally, leave every day, as soon as the knee hurts, go home.

You can train your joints with gymnastics, swimming pool, exercise equipment. To diversify the load, but only carefully.

The point about high cadence and low load on the legs and knees has a downside, because in addition to the joint, the ligaments of the joint can also hurt. If you cycle a lot and hardly walk, your knee ligaments will partially atrophy, and it becomes easy to get injured in everyday life or from any accidental jerk while riding. I think in this case it is sometimes worth training the ligaments of the knees, for example, a little squat. Enough and no extra burden.

Cause. Cold and / or cold knees / joints. When pedaling, the knees are loaded very seriously, and on a bad road and uphill they work in extreme mode. Knee joints can be easily damaged if they are “cold”, not warmed up and easy to chill in autumn and winter. this does not produce enough lubrication in the joint, the load and friction increase.

about how you can kill your knees. ride in blown bike poles. It is very easy to freeze the knee joint. This is true in winter.

Decision Before leaving, do (while still at home) 15-20 squats.

Drive at a very calm pace for the first few kilometers.

Smear with warming ointments and put on warm knee pads, at temperatures below 20, knee insulation is mandatory, even if you ride in shorts, knees must be insulated!

Warming agents (sports rubbing, pepper patches) are used to provide more favorable conditions for the functioning of synovial fluid when pedaling in severe meteorological conditions: low air temperature, rain, etc. Cycle shirt sleeves. It is not recommended to use knee pads made of elastic fabrics, which are widely used when playing sports.

You can also note the extremely soft skein with an elastic bandage, 2 hours before the trip. the knees themselves warm up quite well, even without ointments. The load on the “warm” joint is several times less harmful. the main thing then is not to get cold and constantly keep warm.

At normal times. temper the joints (with cold water from the shower, and it is better not only the knee, but the whole body).

A knee pad will help prevent these misfortunes. If there are no problems, then it is simple, elastic. In severe frosts. with neoprene and insulation. If you are prone to injury, and after injury, it is better to use special joint braces. Knee pads and bandages perform several tasks simultaneously: they create compression of the joint, prevent stretching of ligaments and muscles; isolate, retain heat, without interfering with skin respiration, improve blood circulation, enhance metabolic and recovery processes, reduce pain; during the work of the joint, there is a constant micro massage of the skin and active points; protect from bruises and abrasions.

Sometimes, even in warm seasons, it is worth putting on a knee pad at the beginning of the trip to quickly warm up the knee joint.

clothes will be needed in the fall: it becomes possible to catch cold joints, and this is already fraught with rheumatic diseases.

Locate and Eliminate bicycle noise: clicks, clunks, rubbing, creaking

And you also need to be careful to keep your feet warm. In the rain, it is better not to ride at all or to ride in waterproof warm pants. In winter, dress too so that your feet are not cold.

Cause. Overloading of the knees due to improper fit Solution Change fit: saddle tilt / pin height / stem / handlebar. all this allows you to change the fit within good limits.

Cause. Overloading of the knees due to a low saddle. Low saddle. it’s understandable, it’s like walking on bent legs.

Solution Raise the saddle so that the leg is fully extended at the lowest point. Lift and roll, then lift again, etc. until it becomes clearly uncomfortable.

Cause. Incorrect longitudinal saddle adjustment The topping cup must be above the pedal axis when the pedal is in the three o’clock position.

Solution Adjust the saddle using a plumb line.

Cause. Overloading of the knees due to improper position of the foot on the pedal Solution Position the foot correctly in relation to the pedal axis (so that the base of the big toe is exactly above the pedal axis).

We will immediately make a reservation that we will not give recommendations on self-treatment, but once again we strongly recommend that in case of persistent pains, consult a doctor (unless, of course, you want to earn a disability). This is irresponsibility

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If knee pain occurs, a diagnosis must be made before starting treatment. Only a trauma surgeon can provide quality assistance to a cyclist. The independent use of sports rubbing or other warming agents for therapeutic purposes can only slightly relieve pain. Sports rubbing cannot be an effective treatment. The later an athlete turns to specialized medical care, the longer he will have to reduce the load, and in severe cases even stop training.

embedder

Two years ago I got carried away with cycling and last spring I got actively involved in this exciting process when I got my own bike. Like any newbie, in the process of buying and using a bicycle, I had a lot of questions related to it, which I figured out to one degree or another. A friend of mine used to own a single-speed old Soviet bicycle, which did not require special attention and care, traveled slowly and not far. But this year, the man finally put together a decent enough modern bicycle and is now asking me the same questions that I once puzzled myself with. Therefore, I thought that since bicycle traffic is gaining more and more strength, and given the congestion of modern city roads with transport, the use of a bicycle is also becoming very relevant, then probably similar questions will arise in the future for some of you and it would be quite nice to cover this topic a little.

There are several clear signs that will indicate when your ride height is not set correctly. If during a ride, pedaling, you slightly crawl on the saddle to the right and left, because you reach with your feet to the pedals, then you are raised too high. If during a stop, while in the saddle, you can reach the ground with your toes, and even more confidently touch it, the saddle is lowered too low.

We will assume that you already have a bike. One of the main questions for a person who has acquired a bicycle is the correct seating position of the cyclist while driving, and the correct position of the saddle is primarily responsible for this. The fit on a bike can be either the usual vertical, or more stretched and inclined sports, it all depends on the type of your bike, but in general for anyone who rides a bike, the rules are almost the same (except, of course, the BMX class, because this is a very special section of bicycles). If you adjust the saddle position correctly, it will be comfortable and easy for you to ride on your trips. In general, when adjusting the bike for himself, the owner must make two adjustments to the saddle: height and horizontal. Saddle height adjustment. Consider the first figure

A cyclist’s leg is conventionally shown in red, shod with shoes and resting on the pedal with the heel. When properly adjusted in this position, the cyclist’s leg should be extended and touching the pedal. If, while sitting in the saddle, you have to reach with the heel to the pedal and slide from the saddle towards the outstretched leg for this, then the saddle is set incorrectly, the saddle must be lowered. If the foot touches the pedal with the heel and at the same time is noticeably bent at the knee, then this landing is also wrong, the saddle must be raised.

Keep in mind that an overly high saddle is very unpleasant and critical. Usually, while riding, your foot is on the pedal in the usual position for everyone, when the foot is firmly resting on the pedal. When the saddle is too raised, you no longer touch the pedal in this way, but reach for the pedal with the toes of your shoe. As the number of trips grows, on a good bike you can easily cover more than a dozen kilometers in one trip. If the landing is too high, your leg is stretched to the limit during pedaling, and at this moment of full extension of the leg, due to the mass of bone and muscle tissue, by inertia it bends backward and an internal impact of the bones in the knee joint occurs. These minor one-time micro-strokes will multiply by the number of pedaling times during the ride, and will multiply by the number of rides over the entire cycling season, and will subsequently lead to knee joint injuries and serious diseases that require very long-term treatment.

In the event that your saddle is set up incorrectly and lowered too low, the situation is less fraught with some unfortunate consequences, but also unpleasant: the leg does not fully extend during pedaling, and you lose some of the energy that you could put into pedaling. In the case of long trips, this will be reflected in the appearance of premature fatigue, while with the correct setting of the landing, you could still feel quite vigorous at this time.

In light of the above, saddle height adjustment should be given sufficient attention, do not leave this question to chance, because the actions themselves are reduced to just loosening the seatpost and raising or lowering the saddle to the proper height. Adjusting the saddle horizontally. Consider the second figure.

This is a classic bike setting. If you look at the cyclist from the side, then with the horizontal placement of the connecting rod with the pedal at the “three o’clock” position and the foot with the foot on the pedal so that the bases of the toes are above the pedal axis, the thread with the weight lowered from the kneecap must pass through the pedal axis By moving the saddle horizontally forward or backward, you achieve this rule. By the way, if the bike frame does not suit you, then this is where insurmountable difficulties begin. For a tall person, this rule will be followed only when the saddle is pushed back more than allowed. there are markings on the frames of bicycle saddles at the attachment points that allow you to see the permissible shear limits, in this case the saddle will need to be moved even further than the markings, but this should not be done, the saddle, being in the wrong position, can deform under the weight of a person. For a short person and a large frame, on the contrary, the saddle will have to be moved too far forward, towards the handlebars, and it will also be overloaded. That is why I mentioned that it is necessary to select a bike for the height of a person before buying.

Finally: do not forget to protect your joints from hypothermia. In air temperatures below 20C, you must either ride in pants that cover your knees or wear protective knee pads.

I wish your cycling trips will bring you many pleasant minutes.

Update: Demonstration of the correct fit on a road bike. I decided not to create a new post, but simply supplement the existing one. Thanks to the people who made such useful and understandable material. But, of course, all the data shown must be strictly observed only in sports, some deviations are uncritical for ordinary amateurs, besides, do not forget that this is a sports road bike, on a hybrid or mountain landing will be different.

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The main tip for moderate knee problems is to use cycling shoes and clipless pedals. This will relieve the harmful stress on the joint and allow less effort when driving. Especially important with runs from 30 km per day.

As many of you probably know, pedaling while cycling in the vast majority of cases is done with your feet. Particularly inquisitive people could even notice that the legs are intensely bent and unbend at the knees. But not everyone suspects about potential problems, namely, pain and arthritis / arthrosis, which can easily overtake an inexperienced biker and stay with him for life, depriving not only a bicycle, but also a normal life.

It is about the maximum preservation and prolongation of the combat readiness of these important places of the biker that we would like to talk today, so that it would not be excruciatingly painful for the body parts of ourselves, our beloved, killed by a reckless attitude towards them. In this article, we will mainly consider only the problems of pain in the lower extremities associated with their joints (we will only mention ligaments / muscles in passing. but this does not mean that they are not important).

And don’t say we didn’t warn you. Praemonitus praemunitus.

The pedal knocks on the bike while riding

Anatomy and physiology

Within the framework of our article, it is enough to imagine that, in a first approximation, the joint is a flexible articulation of two bones, separated by a lubricating fluid with the clever name “synovial”, which provides sliding of the articular surfaces. Accordingly, problems begin with a decrease in the amount of this fluid or an increase in its density. friction increases, pain appears, bones may even touch, injuring the cartilage, which in the long term leads to arthrosis.

Any sport has its own occupational diseases. In cycling, this is, in particular, injuries of the knee (and to a lesser extent, hip) joints, because the cyclist’s knees experience a prolonged and unnatural (from the point of view of human physiology) load. If this effect on the knees is not very long, and alternates with sufficient rest, it does not lead to problems. But in the case of the work of the joints for wear and tear without a recovery period, quantitative changes lead to a qualitative leap.

What happens when a kettle who bought a bicycle yesterday (and even a year ago), having learned about marathons, travels a long distance? Physical fitness. okay, tired. it will rest, but. ignorance of the cadence, sports passion, big gears. and that’s it, a person’s joints are injured for life.

The fact is that the “weakest link” in the musculoskeletal system is the joints and ligaments. Bones and muscles are a real deal :)). Muscles ache from exertion, but then pass without consequences, joints are easy to chill or overload, and ligaments. to “break” (which suffers representatives of “sharp” sports, such as volleyball. basketball. tennis). That is why you need to be careful when choosing a gear when driving (read. cadence and, accordingly, load). And if the increased frequency does not threaten anything except excessive fatigue, then the excessive load with a small cadence without proper preparation (I repeat. WITHOUT preparation!) Already shines with complications, which can then be remembered for a very long time. And with the preparation

Joints, unlike muscles, do not swing or exercise, and cannot be protected. And in case of injuries, they practically do not recover, except perhaps by a surgical method. Torn ligaments also do not heal, restoration of a torn ligament is possible only with the help of sewing in a prosthesis. Even stretched ligaments are not fully restored. So the joints and ligaments should not be overloaded, but protected from stress and hypothermia. (Although for the sake of completeness, it is worth mentioning that in some places we came across references to the existence of joint training methods. but we have not been able to find it yet.)

It has already been said that when cycling, the knee joints are in an unnatural position. And the loads, respectively, are different. It is even worse to ride with improperly established contacts, with an incorrect fit, with an incorrect cadence, with the wrong technique Previously, at cycling schools, coaches were very careful about this, says Alexei Nikandrov, a bicycle school coach, Asbest: “There are no knee problems in a cycling school, because from the first days we teach the cadence, about 100 and at least 80. Classes. 6 days a week. Warm-up, including flexibility, general physical training. Jumps, 200-300-400 times, depending on the readiness of the athlete. Correct installation of the clipless pedals is very important. Put it crookedly. the joint works asymmetrically, you can ruin it very quickly, in just a few workouts.

The main causes of knee pain can be two. ligaments / muscles or poor lubrication of the joint capsules (this is highly dependent on nutrition) and other joint problems. It is not at all a fact that both knees will hurt at once. only one can hurt.

If these pains appear at the beginning of the season, then the reason may be that you have not rolled in yet.

Nobody will tell 100 percent about the reasons. A sports doctor specializing in this topic can clarify a lot about the knees during a personal examination (we hope you know that sports doctors and ordinary doctors are two big differences and four small ones).

It can be anything from bruises to salt deposits. If the pains take on a regular character, then it is probably better to see a doctor. joints are too serious a thing.

We will not intimidate our reader with creepy details of arthritis-arthrosis and other ankylosis (who does not know. complete fusion of the articular surfaces with a complete lack of movement in the joint). those interested can find the details on their own (for example, in the article by Alexei Kavelin “The problem of knees” and how it to avoid ). We will only mention pain, limited mobility, and an increase in the size of the knees due to joint swelling. Ask yourself. do you need it? over, to prevent this from happening, you need to know and follow the very simple rules listed below.

The reason is Dehydration. Not drinking enough on the road. a lack of fluid in the body again leads to a decrease in the amount of lubricant released in the knee. over, water comes out of the joints before the body begins to feel thirst. Decision To drink every 20 minutes, even if it’s cold or unwilling, it’s best to drink isotonic drinks to maintain salt balance and replenish carbohydrate losses.

By the way. and drink less soda, it is exactly the same calcium, they say, washes out of the body.

Mineral still water is best, and it is advisable to constantly change it.

We must also remember about the desalination of the body. It arises precisely as a result of prolonged and profuse sweating, which is facilitated by heat and abundant drinking. Therefore, even in the heat it is necessary to drink less, preferably some mineral water (even better a special mixture. isotonic solution), which at least partially replenishes the salts in the body. You can add a little common salt to the water, for whom it does not taste good. on the contrary, sugar (although the effectiveness of this is questionable) and acid

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If you don’t drink, the knee joints will be covered, everything is very simple. Essno if you are not driving at a plush pace and working. Again, everything is very individual.

Reason. Low cadence The lower the rotational speed, the more effort is exerted on the pedal, and therefore on the knee joints. Joints and ligaments are injured not by speed, but by force. Better often and easy than hard but slow. Slowly scraping with a heavy load to pedal. slowly kill the joints of the knees.

Some people think that when riding in large gears, the legs “swing sharply”. We want to disappoint them. they do not “swing”, but “hammer”. That is, muscle mobility is lost and there is an increased load on the joints. First, delight: “Wow! I twist slowly, but I drive fast! “, and then it hurts excruciatingly but nothing can be done. the joints” cannot be repaired “.

Not just low cadence is bad. Low cadence is harmful, when a high gear is selected and it is simply impossible to pedal more often. Those. pedaling turns out to be power. If you pedal like this for a long time, then it is harmful for the knee joints. In this case, it is necessary to downshift and maintain the desired speed due to the higher cadence.

Solution The solution is to ride in LIGHT gears, pedaling quickly, the first one may feel like you are spinning idle). A healthy cadence is over 60-70. Racers sometimes turn 160-180. The old road rule: cadence in the range of 80-100 (110 is certainly cool, but you shouldn’t chase it stupidly!), Plus the proverb: lung hurts. shift down, legs hurt. shift up. Alternatively, do not twist at all. That is, twist, but in “short bursts”. Remember one more saying. “It’s better to talk than to break”.

The optimal mode, both in terms of efficiency and the load on the knees, is considered to be 100-110 rpm. True, without a warm-up, you will not be able to rotate so quickly.

It is more useful for the legs to twist faster. Without bringing it to the point of absurdity, of course. Depending on the load, the cadence should be kept in the range of 80. 120 rpm (the higher the load, the higher the cadence). is already for athletes because it is still difficult to twist so quickly.

It should be added that excessively high cadence is also harmful. Each has its own limits, one maximum is 80, and the other holds 100.

If you ride lightly (for example, with a tailwind), you can of course lower the cadence to 75 (below it is simply pointless, IMHO), but to resist with such a cadence is really extremely tiring for the joints.

When to switch? When it becomes uncomfortable, then switch over. Discomfort is either “chattering” (too small gear), or “breaking” (big). The first is preferable. you won’t overload the joints. Try to stick to the rule “less is better”. when you just ride, naturally. That is, keep the gear on the verge of “chattering”. about 39×19 for 28 km / h or 39×17 for 30-32. “Dummies” can do it easier: as it becomes difficult (or quickly). switch.

Actually relieving the knee and raising the cadence is possible with the contact pedals (or in extreme cases the toe clips). it is much easier to maintain a high cadence in them. First of all, the contacts allow you to better distribute the load on the legs: work occurs along the entire stroke of the connecting rod. This improves efficiency and relieves knees.

Another opinion is that contacts and toklips have nothing to do with it. Only the nature of the load on the muscles depends on toe clips and contact pedals. And the ultimate cadence depends solely on fitness. By the way, a computer with a cadence sensor is very useful for this. it allows you to monitor the cadence and hold it even in extreme fatigue. Of course, it is quite difficult to bring your cadence to the level of a professional messenger, and yes, in general, it is not very necessary, but to bring it to the normal level of 75-80 is easy if you just follow the cadence and switch not when it becomes difficult, but when cadence will fall.

Pay attention to the technique. strictly speaking, one should not “reap”, but “twist”. That is, to press in the front part, to pull up in the back, and in the “dead spots”. at the top and bottom. “bring”. It’s easy to say And it takes a long and boring way to train. on the bench, on long winter evenings :). Or in the mountains, where every movement counts and whether you like it or not, you have to turn it right.

For the development of cadence there is an exercise. you stick a gear with a ratio of 2.1-2.4 in the morning and ride like that all day, uphill, downhill, quickly and slowly. It is very useful. We recommend doing this in gear 44-18.

IMHO, something like OFP should help. pull yourself up on a horizontal bar, do push-ups, etc it strengthens bones, joints, tendons. After a couple of months of light exercises with a barbell, all the consequences of old injuries completely disappeared. my shoulder joints hurt.

You can try to increase the cadence, and train the joints to load, rolling a little, but as often as possible. Ideally, leave every day, as soon as the knee hurts, go home.

Train a joint not only with a bicycle. Gymnastics, swimming pool, fitness equipment (carefully!). the best.

The point about high cadence and low load on the legs and knees has a downside, because in addition to the joint, the ligaments of the joint can also hurt. If you cycle a lot and hardly walk, your knee ligaments will partially atrophy, and it becomes easy to get injured in everyday life or from any accidental jerk while riding. I think in this case it is sometimes worth training the ligaments of the knees, for example, a little squat. Enough and no extra burden.

Cause. Cold and / or cold knees / joints. When pedaling, the knees are loaded very seriously, and on a bad road and uphill they work in extreme mode. Knee joints can be easily damaged if they are “cold”, not warmed up, and it is easy to get cold in autumn and winter. this does not produce enough lubricant in the joint (its viscosity is too high), the load and friction increase.

about how you can kill your knees. ride in blown bike poles. Freezing your knee joint is VERY easy. Topical in winter.

Decision Before leaving, do (while still at home) 15-20 squats.

Drive at a very calm pace for the first few kilometers.

Smear with warming ointments and put on warm knee pads, at temperatures below 20, knee insulation is mandatory, even if you ride in shorts, knees must be insulated!

Warming agents (sports rubbing, pepper patches) are used to provide more favorable conditions for the functioning of synovial fluid when pedaling in severe meteorological conditions: low air temperature, rain, etc. Cycle shirt sleeves. It is not recommended to use knee pads made of elastic fabrics, which are widely used when playing sports.

You can also note the extremely soft skein with an elastic bandage, 2 hours before the trip. the knees themselves warm up robustly, even without the finalgon and the like. The load on the “warm” joint is several times less harmful. the main thing then is not to get cold and constantly keep warm.

At normal times. temper the joints (with cold water from the shower, and it is better not only the knee, but the whole body).

A knee pad will help prevent these misfortunes. If there are no problems, then it is simple, elastic. In severe frosts. with neoprene and insulation. If you are prone to injury, and after injury, it is better to use special joint braces. Knee pads and bandages perform several tasks at the same time:

  • create compression of the joint, prevent stretching of ligaments and muscles;
  • isolate, retain heat, without interfering with skin respiration, improve blood circulation, enhance metabolic and recovery processes, reduce pain;
  • during the work of the joint, there is a constant micro massage of the skin and active points;
  • protect from bruises and abrasions.

Sometimes, even in warm seasons, it is worth putting on a knee pad at the beginning of the trip to quickly warm up the knee joint.

clothes will be needed in the fall: it becomes possible to catch cold joints, and this is already fraught with rheumatic diseases.

And you also need to be careful to keep your feet warm. In the rain, it is better not to ride at all or to ride in waterproof warm pants. In winter, dress too so that your feet are not cold.

Cause. Overloading of the knees due to improper fit Solution Change the fit: saddle tilt / pin height / stem / handlebar. all this allows you to change the fit within reasonable limits. Den Prozorovsky: At first I also suffered. There was a short, slightly raised stem and KK steering wheel. Now the hands go numb, then the priest, then the knees ache. Couldn’t pick up the landing.

Now there is a 72 cm handlebar (ITM Millenium DH with butted and raised), horns, a long stem with a negative angle (looks strange, but I feel comfortable), a Bontraiger pin, and a simple IKE saddle. The frame is 22 inches, but I myself am 120 kg and 2 meters. Max. mileage per day. 200 km. Asphalt / soil. No negative emotions, except for a slight pain in the muscles (and even then because he was breaking up the hills like a locomotive). After bathing and taking ascorbic acid with gluconates / orotates in the morning everything is OK. Yes, also a double-crown fork, 130 mm. Really working.

Quads

The quadriceps are the largest muscles in the legs. They are the muscles of the outer thigh. Responsible for leg extension. It is they who bear the main load during cycling. They are responsible for pushing the pedal forward. With a long ride, it is this muscle group that will hurt the most, along with the hamstrings.

What muscles work when cycling?

So which muscles work during cycling? Let’s consider them in more detail.

Shoulder girdle

The muscles of the upper shoulder girdle are much less active than the abs or legs, but they are nonetheless involved in maintaining balance and controlling the vehicle. In what cases do we have the opportunity to feel well how the muscles of the shoulder girdle work:

  • If the cyclist does not sit down correctly, then a significant load will be placed on his hands, since he will be very hard on the handlebars. For this reason, it is very important to learn a competent fit, this will allow you to ride for many, many hours.
  • You can get a good feel for the work of the muscles of the shoulder girdle when you make turns.
  • You can get a good feel for the work of the muscles of the shoulder girdle when you go up the hill. This is necessary to maintain balance. Especially when it comes to fairly steep ascents and descents, where there are many irregularities. And they are present on almost all serious slopes, so in addition to everything else, be extremely careful when you ride in such places. you can easily turn the wrong way and, at best, get off with an injury.

By the way, it is possible to develop the listed muscle groups on an exercise bike, but it is still much more pleasant to do it in the fresh air, and much more different muscles are involved while cycling. At a minimum, these are the muscles of the legs (quadriceps, hamstrings, calves), then the abs and muscles of the shoulder girdle (that is, arms and shoulders) come in importance. The last two categories are responsible for maintaining balance during the trip, which is quite important. With prolonged driving, the quads, hamstrings, abs and back can be very sore. It is not recommended to ride a bike for a long time after exhausting workouts. you may feel severe discomfort at the same time.

As usual, we wish our readers to adhere to a predominantly healthy lifestyle and instill it in the younger generation. We are an example for our children. It is by looking at us that they decide what to become in adult life. Remember this simple fact from psychology and behave yourself with dignity! Be committed to the sport to the end, but do it without much fanaticism. Recovery from injuries is always a long, but very unpleasant process. Why strive to get injured when they can simply be avoided? Sport should discipline you, please, but should not cripple, deprive you of health for the sake of results.

Press

Those who tried to ride a bike after an active press workout remember these incomparable sensations very well! It is after such trips that athletes feel that the press is still working while cycling, and at the same time it is very active. So, what functions does the press perform while driving:

  • primarily concerned with maintaining an optimal fit on the bike;
  • makes sure that we have a straight back and perfect posture at all times.

Buttocks

While riding, the muscles of the buttocks work in tandem with the quadriceps muscle of the legs (or quadriceps). In addition, they help to keep the body in the correct position while riding.

Buttocks

What is the essence of the work of the gluteal muscles when cycling? The buttocks are, as it were, the adductor muscle to the quadriceps and hamstrings, and for this reason their work is no less important:

  • first of all, they contribute to the work of the quadriceps, as if helping these muscles;
  • along with the press, they allow you to maintain balance while riding, allow you to keep the body in the required position.

We have analyzed the work of the leg muscles. Now about how other muscles take part in the riding process. arms, abs, and so on.