A new wave of fitness enthusiasts is emerging, with more and more people paying attention to their physical health and hoping to strengthen their bodies through exercise to achieve an optimal state. However, exercising blindly without proper scientific knowledge can be more harmful than beneficial, and may even damage your health. Below is an analysis of the causes of knee pain during cycling exercise.
I. The following are several reasons why cycling can cause knee injuries:
1. A seat that is too high can cause pain on the outside of the knee.
2. A seat that is too low can cause pain on the inside of the knee.
3. Pedaling in a high gear at a high frequency can cause pain behind the kneecap, with the tender spot located directly on the kneecap.
4. A saddle that is too low causes excessive bending of the knee joint.
5. Shaking your legs side to side while pedaling can wear down the knee joint. Be mindful of whether your knees are wobbling while cycling, and consciously correct this to make your movements smoother. Strengthening the muscles of your thighs can also help stabilize your pedaling motion.
II. Solutions
1. Adjust your bike seat appropriately so that your legs have enough room to open up.
2. Try to use a lower gear ratio while cycling and increase your pedaling frequency. Avoid using too heavy a gear—you must pedal lightly and quickly. Start with a low gear, apply force evenly with both legs, don’t push too hard, and take more rest. When cycling uphill, ride if you can; don’t overexert yourself. Pushing your bike isn’t something to be embarrassed about—I do it often, haha. Riders ahead will wait for you and won’t leave you behind.
3. Avoid cycling with your knees pointing inward (pigeon-toed) or outward (duck-footed).