KNE PAIN WHEN RIDING A BIKE: HOW TO AVOID?
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.!
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 damage as they do not produce enough lubricant, resulting in increased stress and friction.
Warm-up involves: squats, bouncing, twisting, stretching. It is 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. At 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.
It is also necessary to 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, seatpost, 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 above 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 stem length should be such that the cyclist can safely look forward while riding, without a strong bend of the neck.
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 of the knees and abrasion of the 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 to make 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 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 this 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.
How to disassemble a bicycle pedal
If someone thinks that pedals are the most hassle-free and never-breaking parts of a bicycle, he, she or they are wrong. Clip-on pedals can easily fail. Especially when it comes to cheap models. Therefore, you need to choose the pedals with great care.
Required tools and materials
Unscrewing the pedals on a bicycle is easier with tools and materials. Cycling enthusiasts and professional riders have a standard set of fixtures in their arsenal that can be repaired. The following things will be required:
- open-end and adjustable wrenches;
- hex wrench;
- bicycle set;
Removing the pedals from the bike without a puller will be possible only in the case of standard products; for contact ones, you will have to additionally hold the axle while scrolling. You will also need a solvent for removal, it is permissible to take ordinary kerosene.
You can take a wrench that combines a hexagon and a conventional 15 mm open-end version.
After removing the bicycle pedal, they must be cleaned, the parts are lubricated. Lubrication can be either conventional or special. A lint-free soft cloth will replace the cloth. Excess grease must be removed. Clip-on pedals for road or sport bikes can be removed using the same tools.
How to unscrew the pedals on a bike?
The pedal is a simple part, but due to some mounting features and a very long service life, not every cyclist is able to remove them from their bike on their own. Why remove the pedals?
- Change them after damage.
- Pedal lubrication.
- Connecting rod repair or replacement.
First, let’s look at how they are arranged, what types are there, what features should be considered, what tools to prepare before work.
Take the survey
- Platform. The widest part that the foot is placed on. Must withstand frequent use, constant exposure.
- Axis. The base of the pedal to which the platform is attached. It looks like a metal tube.
- Bearings. Connector that holds the axle and platform together. Provides rotation of products.
- Fittings. Bolts, nuts and any other fasteners. Holds all structural elements together.
Also, details are often supplemented with locknuts, caps, cups, overlays, reflectors. The more complex the design, the more difficult it is to disassemble the bicycle pedals. Repair can be complicated by additional elements, tightly twisted fittings. A separate category includes clipless pedals and shoes called cycling shoes. Products are difficult to repair, as they have a different installation scheme.
Reattach and tighten a bicycle crank arm (short video)
There are combined parts. So, on the one hand, a contact-type plate is placed, and on the other, a standard one. But the repair is carried out in the same way as for the contact pedal. Removal of products may be required in the following cases:
How to Remove and Reinstall the Pedals on a Bicycle
- Prevention of theft. A great way to keep your property safe, but you will need to carry tools and extra storage pouch. And the pedals should be removed quickly.
- Simplification of transportation. During transportation, remove any parts that can be disconnected, which makes it possible to reduce the dimensions of the transport.
- For easy storage. To maintain functionality and integrity during long-term storage.
- Replacement. Installing new pedals means dismantling old products.
- During maintenance. They are removed in order to lubricate and clean parts, to prevent breakage, the appearance of a squeak.
You should not unscrew them by hand; tools are used for this. Regardless of the reason for removal, the process is carried out according to the instructions. To work with conventional pedals, it is enough to read the recommendations of specialists. Contact products require experience and dexterity.
How to put a pedal on a bike.
- Check the threads for grease before installing the pedal. If not, it is better to apply a layer of lubricant to the threads. So you will protect it from corrosion, from “sticking” to the connecting rod and make your life easier in the future. it will be easier to remove later. You can use lithol, grease and other waterproof lubricants.
By the way, before starting the installation process, it would be very good to clean from old grease and dirt with a degreaser not only the thread on the pedal axis, but also the thread in the connecting rods.
Degreaser (degreaser) is a special degreasing compound designed to remove dirt, grease, oil.
From the above, it is easy to conclude that the pedals are subject to tremendous operational stress. And no wonder they can break easily.
A bicycle pedal is really a simple mechanism. However, it consists of several elements:
- pedal axis. a threaded mechanical pin on which the connecting rod is screwed;
- a platform in contact with a human leg (in particular a foot);
- bearings providing rotation along the pedal axis;
- and fasteners. various bolts, nuts and plugs.