I. Does riding a spinning bike hurt your knees?
Spinning bike is a very popular fitness equipment. It has high exercise intensity and good fitness effect, but there are also People worry that riding a spinning bike will hurt their knees, so does spinning a spinning bike hurt the knees?
In fact, any sport will wear down the knees. The riding action of spinning bicycles is basically the lower limbs, which will indeed cause some damage to the knees, but pay attention to the correct riding posture and avoid excessive exercise. In this case, the damage to the knee is relatively small.
It should be noted that improper posture during riding, such as swinging the body left and right, or jumping up and down too much, will increase the impact force on the knee and easily cause acute or chronic sports injuries. In addition, during riding, if the riding speed is too fast, the pedaling force will be increased, the resistance or gravity will increase, and the knee will be more easily injured.
Second, how to avoid knee injuries while riding an exercise bike
Riding a spinning bike is for exercise. Now, in the process of riding a fitness bike, in order to avoid knee injury, we need to pay attention to the following aspects:
1. Adjust the seat height to the right
Before getting in the car, you must first adjust the height of the seat, and adjust and change the height of the seat through the knob. Typically, stand on the saddle side of the bicycle and lift the thigh near the saddle so that the thigh is parallel to the ground. The seat height should be the same as thigh height. In this way, when riding, the angle between the thigh and the calf will not be too small, thereby reducing the burden on the knee and preventing it from being injured.
2. Do a good warm-up exercise
Before doing the exercise of the spinning bike, do a warm-up exercise, such as pressing the legs and stretching the legs , Knee around, etc., warm up and then exercise.
3. Ride with the correct posture
When riding a spinning bike, you can lean forward slightly, but don’t shrug your shoulders and keep your head as level as possible with your back Straight, not too high or leaning forward. Keep your arms slightly bent, and don’t bend your wrists too much. When pedaling, your feet should be parallel to the ground, with the soles of your feet in the middle of the pedals. Do not point your toes down, as this can cause inflammation of the bony nodules and numbness in the foot.
4. Ride with your thighs
During the ride, put your weight on your waist and hips, and pedal with your forefoot. , pay attention to even, do not push down too hard, and pay attention to bending your legs when pedaling. Pay special attention to the fact that the force is generated by your thighs, not by the wheels.
5. Control the frequency and time of riding a spinning bike
Excessive exercise intensity is also one of the reasons for knee injuries. Therefore, it is more appropriate to control the number of times of riding a spinning bicycle, and control it to 3-4 times a week, about 45 minutes each time.
6. Relax the muscles after exercising
Because spinning is a continuous frequency exercise, the muscles responsible for work are easily fatigued, so you need to pull more Stretch massage. Especially the fascia tissue on the outer side of the thigh is called the iliotibial band, and its excessive tension can cause knee joint pain, so you should relax and massage more after exercise, and stretch and relax the legs.
7. Do some exercises to protect the knee joints
When you are not riding a spinning bike, you can do some exercises to protect your knees, such as doing some single leg exercises The action of balancing standing activates the stability of the knee joint; exercise the hip muscles, learn to use the hip strength to compensate the thigh strength and the pressure of the knee, etc.
