Do you need to wear knee pads when exercising?
Wearing knee pads can protect your knees from injury to a certain extent. Knee injuries are caused by cartilage, meniscus, etc. The regenerated tissues are injured or damaged. These tissues do not grow back as quickly as muscles. To help cartilage grow, you need to eat a lot of Glucosamine (a salt of amino grapes, not calcium), and eating a lot has only a limited effect. These tissues can be considered non-renewable for a few years or even longer. Targeted muscle training does help, but the effect is only ‘help’, and even if it is practiced correctly, the result is far from ‘prevention’. In fact, people who like to carry a large backpack and abuse themselves can easily break through the bearing capacity of their well-maintained knees within a few days, and fall down on the root of the disease that cannot be cured for many years.
In order to protect the knees from injury, a variety of knee pads are on the market, and we most commonly include two types: ordinary knee pads with straight sleeves and professional knee pads with reinforcing bars on both sides. Knee pads are not required for general exercise. Because ordinary knee pads usually have a warm effect, and after wearing, it will form a certain pressure on the patella in front of the knee, affecting the effect of sports. If you are climbing, you need to use it intermittently, not the whole time. Put it on when the knee feels uncomfortable, and take it off when the knee is in good condition, otherwise it will affect the normal training of the muscles. In the selection of knee pads, there is no need for knee pads with particularly strong functions, because the more functional knee pads, the better the protection and support effect, the greater the scope of the impact on the exercise effect, and the longer the use of the knee pad, the muscle training effect will be greatly reduced. Professional knee pads are generally used by people who have suffered knee injuries. Because their knees have been injured, their strength is insufficient, and they need to use the reinforcement bars on both sides for strength support during exercise.
How about a long ride Knee pads
1. Use high speed (90~100 rpm) and use light gear (low gear) to pedal
If you use high speed With the cadence, the force on the knees will be reduced each time you pedal, so that the knees can be effectively protected. Some friends believe that their physical strength is good, and in order to gain speed when climbing a hill, they use their right to pedal down a bicycle. After all, the strength of the human knee joint is limited, and it is not surprising that such a large force has an impact on the knee joint. Therefore, those with severe knee damage are generally those with better physical strength.
2. Adjust the seat cushion to a suitable position
The more bent the knees, the greater the pressure, so most people ride a bicycle for a sense of safety. I adjust the saddle very low from time to time, so that I can support the ground with my feet when there is a problem, but the too low riding position directly causes huge pressure on the knees. It can be said that if you always choose such a riding position, The knee joint can go wrong very quickly, that’s for sure. The correct seat height is this: when you ride a bicycle, after your legs are fully on the pedals, your legs are almost straight, but there is a slight bend to allow for swinging.
3. The knee should move vertically on a horizontal plane when stepping on it
The movement of the knee is not a simple movement on a plane like a hinge. And in the movement is a little slight rotation, for example, pay attention to your kneecap when riding a bike, if it is vertical up and down movement without back and forth shaking, then the pressure on the knee is very little, but Your kneecap is moving in a figure-8 or S-shape (viewed from the side), which can lead to knee injury.
4. Exercise strong and soft muscles
Usually do more leg muscle exercises to minimize the load on the knees. To prevent sports injuries of the knee joint, you can do stretching exercises and weight training for a long time to exercise the quadriceps, the flexing muscles on the back of the thigh. If the quadriceps are strong, the knee will be stronger and it will not be easily injured. Deliberately strengthening the quadriceps (front thigh) and cruciate ligaments, strengthening the inner quadriceps and thigh muscles (for example, weighted squats), combined with stretching, walking, stomping or sticking Wall exercises and other methods pave the way for the smooth movement of the patella in the femoral canal.
A muscle is like a rubber band. If it is very elastic, it will not break no matter how much you pull it; if it is stiff, it may break as soon as you pull it. The higher the temperature, the softer the muscles will be, and they will be easily stretched. Therefore, you should pay attention to keeping warm when riding a bicycle, otherwise the cold air will make the muscles stiff, which will easily cause injury. Usually, you can rub the lower edge of the knee with the fingers of both hands to promote the protection of the knee at night.
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