05 Sep How to Take Care Cycling Knee Pain
This is going to be our first article on cycling and injuries, but first of all, west side, we’re looking at cycling as a sport and its injury profile. So, we understand it well. The first thing to say is cycling is a very low injury sport.
If you think about it, what’s the first thing anyone does when they’re injured. If you can’t run your physical often, put you on a bike, go for a knee operation phase when you do a cycle and why is that?
If you understand that it’s because it’s, I think has hardly any centric forces to control. It’s a two-dimensional sport, not three-dimensional, like football, where you’re running fast and changing direction.
So, it has lots less injurious, injurious forces going on in it and it’s great because as we all get older, and were right.
You know road rash is also a common bike injury and it’s important how to treat road rash?
One thing we can do. Maybe it’s not run marathons anymore, but you see a lot of, same with your riding bikes really hard and that’s the reason why having said that there are cycling injuries.
What are the top three knee shoulder and lower back? So, let’s cross off the shoulder. First of all, the reason why I peer so high in that is that when people fall off bikes, they break their collar back.
Basically, you fall from a bike is higher than a running position and you fall on an outstretched hand in this boat.
That’s where you find your spot, we’ll leave that alone for now. Although we may well go into our, that late today, how you recover from that low back is a whole other article.
So today we’re going to tackle the number one site, an injury, which is the knee, the knee what, we’re going to talk about that why is the knee the most injured joint in cycling?
If you look at a bike, hips and pelvis are quite well supported by the saddle and our foot and ankle are completely locked into a pedal and quite often a carbon fiber shoe.
So, the foot’s not much to do in control and like you’re running, whereas the ground and the trainer toe-off, it’s a very simple bottom, completely supported also from the bone joint and the in the air is the knee.
It’s controlling all the power from the two biggest muscle groups in the body, your glutes, and your quotes.
If you use them to pedal the knee, transfers, all that between there that’s why it’s quite vulnerable and that’s why even if you only cycle at 80 revolutions permanent, that’s adding up to fountains of revolutions, pedal revolutions, where your knee is tracking through that site emotion over a long ride.
This is why setups are so important cleat pedal, subtle height setback. This boy takes the brunt of it and here’s the oxymoron.
Cycling’s really good for knees and if you came to me and you had a Rudy buttoned and I reckon almost anybody can cycle as long as you get the setup, right?
Because the first week any physio does is put you on a bike to help your knee rehabilitate, but get it wrong, that set up and you can end up with a knee injury.
So obviously I’m not there with you, but I want to help you. So, what can I tell you that might help you? Basically, if you’re getting painted the back that is quite a common cause.
That is your sales too high, and you’re having to reach too far to the pedal. So, check this out and your pain at the front of the knee.
The knee cap cannot often be that your summer position is too low. We know that from good research, basically, as you are sitting too low, your patella and the patella get too more compressed and can cause pain here.
If you at the insertion on the outside of the knee, that can quite often be that iliotibial band, large muscle band down the outside of your fi is becoming too tight.
Now that one’s a little bit more difficult, you can treat the symptoms of that and make it feel a lot better by saying, foam rolling your ITB band, releasing your glutes that might need to be physiology.
Might have a go at yourself, but quite often, In a tibial band, pain or pain on the inside of the patella that people often get recycling can do to the iliotibial band, pulling the patella that way, or the kneecap that can quite often be down to biomechanics.
You might look at your pedal system using, for example, if you look at yourself now and walk across the living room if you want like a duck with your feet out, and you’re on a fixed pedal system, like a Shimano or a look that allows little floods.
This gets tightened up all the time and we’ll call it lead to knee pain. So, it can be a little bit more involved in complicated, but there are some hopefully helpful tips for you guys.
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