Cycling is a healthy and safe aerobic exercise. According to Dr. Han Wei, director of the Orthopedic Sports Medicine Center, in his experience, there aren't many patients who suffer from sports injuries due to cycling, and the vast majority are cases of patellofemoral cartilage inflammation. If you've also felt knee pain during exercise, it's very likely to be patellar cartilage inflammation.
Adjust the Saddle to the Appropriate Height
The patella is located at the front of the knee. When the leg is straight, it remains relatively relaxed. However, the more the knee is bent, the tighter the patella becomes, and the pressure on it continues to rise. Therefore, when cycling, because the foot repeatedly bends and straightens, causing constant friction in the knee joint, the patellar cartilage can easily become inflamed.
Dr. Han stated that the more the knee is bent while cycling, the greater the pressure will be. So, the common habit among people—adjusting the saddle height so both feet can touch the ground simultaneously for a sense of security—is incorrect. The first key to preventing patellar cartilage inflammation is to adjust the saddle to the right position. The general formula for calculating saddle height is: inseam length × 0.885 = saddle height (from the center of the bottom bracket to the saddle). Then make fine adjustments based on your own riding feel. The height estimated by this formula will roughly keep the thigh at 80% extension when pedaling to the lowest point.
Build Strong Yet Flexible Muscles
To prevent sports injuries to the knee joint, you can engage in long-term stretching exercises and weight training to strengthen the quadriceps and the flexor muscles at the back of the thigh. If the quadriceps are strong, the knees will be more robust and therefore less prone to injury.
In addition, Dr. Han emphasized that it’s essential to warm up and stretch the muscles before exercising, especially in cold weather when muscles tend to be stiffer—you’ll need to spend more time warming up. Muscles are like rubber bands: if they’re elastic, they won’t snap no matter how much you pull; but if they’re stiff, they might break with just a tug. The warmer the muscles, the softer they are and the easier it is to loosen them. So, it’s important to stay warm while cycling; otherwise, cold air can cause muscle stiffness, which can easily lead to injury. For more effective prevention, do stretching exercises regularly. According to a medical report cited by Dr. Han, doing 5–10 minutes of stretching and muscle exercises daily is more effective in reducing the risk of sports injuries than just warming up before exercise.
Progress Gradually When Exercising
If you usually exercise less or have experienced muscle atrophy due to injury, then it’s especially important to progress gradually in your workouts and not push yourself too hard out of enthusiasm. For example, cycling enthusiasts who only ride on weekends and cover long distances are also more likely to increase their chances of injury. This is especially true for older riders, for whom intense exercise once a week is unsuitable. Ideally, one should exercise three or more times a week—activities like swimming, cycling, and aerobics are best for the body.
In recent years, “stair climbing” has become quite popular and is generally considered a good form of aerobic exercise—not only helping with weight loss but also enhancing cardiorespiratory function. However, doctors say that the motion of going up and down stairs places considerable pressure on the patella at the front of the knee. In particular, the pressure from going downstairs is two to three times higher than that from going upstairs. If the thigh muscles aren’t strong enough, it can lead to patellar cartilage inflammation or injury, resulting in knee pain. This condition is particularly common among overweight individuals and young women. In addition to stair climbing, hiking and running may present similar risks.
Remember the RICE Principle When Injured
If you feel discomfort in your knees while cycling, Dr. Han suggests riders slow down first and avoid putting too much effort. If the pain persists, it’s crucial to rest immediately and apply ice. For initial injuries like this, the “R.I.C.E.” principle can generally be used to protect the knee—Rest, Ice, Compression, and Elevation. Ice can reduce inflammation, swelling, and pain, as well as decrease lactic acid buildup, making it an extremely effective method for first aid and treatment. Cyclists should also carry ice packs with them. Compression involves wearing knee pads or wrapping the knee with bandages to protect it and reduce joint movement. Elevation means keeping the injured area above heart level. If the condition doesn’t improve, seek professional medical treatment as soon as possible and begin rehabilitation under safe, side-effect-free conditions to restore normal function as quickly as possible.
Maintain a Regular and Gentle Exercise Routine
How soon can you start exercising after seeking medical treatment for an injury? Many people believe that sports injuries require a long period of rest to heal, but Dr. Han thinks that after the acute phase of the injury—when the pain has subsided—it’s important to begin safe joint and muscle activities to maintain flexibility and muscle strength. Because the less you move and exercise, the weaker your muscles become. Just one week without activity can result in a 10% loss of muscle mass, and recovering from that could take up to three months.
Therefore, to return to your pre-injury condition as soon as possible, it’s advisable to actively perform some stretching and strengthening exercises under the guidance of a doctor or physical therapist. For example, some elderly arthritis patients, due to worn knee cartilage, often experience stiffness and pain when walking. Over time, they avoid walking altogether, but the less they move, the stiffer their knees become, worsening their condition. Dr. Han recommends trying walking in a warm-water pool or doing gentle stretching exercises. This can reduce wear and pressure on the knee cartilage while maintaining muscle strength and cardiopulmonary function.
Of course, the same applies to healthy individuals. Without activity, muscle strength will deteriorate. Therefore, Dr. Han also provides some simple and gentle stretching and strength exercises that can be used for maintenance and rehabilitation. He emphasizes that regular daily activity is the correct way to stay in shape. Don’t wait until the weekend to “go to war”—not only will it fail to achieve the desired exercise effects, but it also greatly increases the risk of sports injuries.
Xingzhe Wuyu Outdoor Network Cycling Knowledge (http://bbs.xzwyu.com) Source: Bicycle Network