Exploding cycling movement, 5 notes when cycling sports to avoid bone damage

03/23/2022 14:19 GMT+7

Cycling is in full swing

Ms. Nguyen Ngoc Ha, (Phap Van, Hanoi) shared that she started going to work by bicycle 1 month ago. From home to work 9km, then Ms. Ha cycled more to try to cycle 30km every day. However, after cycling for 2 weeks, Ms. Ha found that she had more neck and shoulder fatigue.

When Ms. Ha went to the doctor for advice, she realized that she was sitting in the wrong posture, bending her neck too much, obstructing breathing and straining the muscles in the neck and shoulders. In addition, when cycling, the neck and shoulder muscles are often unconsciously tense, especially during heavy pedaling.

The sport cycling movement became popular with many people to exercise. Not only saving costs, being environmentally friendly, cycling is becoming a sport that attracts many people of all ages to participate.

However, the health effects when cycling in the wrong way: In women cycling with great intensity will cause the pelvic region to be rubbed, the urethral head is tight. It will affect the secretion, even cause vaginal congestion.

In men, the hip joint is the place that is most affected by high-intensity cycling. It can affect sperm quality. When sperm cells are affected too often, continuously can increase causing infertility in men.

According to Dr. Pham Anh Ngan – University of Medicine and Pharmacy Hospital in Ho Chi Minh City, Cycling brings many benefits to human health and it is a measure chosen by office workers and the elderly. This subject is not selective about gender or age. As long as you have passion and perseverance to practice, you can use bicycles as a way to practice endurance and endurance.

Illustrated photo.

5 notes when cycling

However, in order to participate in long-term cycling, we need to pay attention to what to do to maintain a stable journey, to avoid damage to joints due to strenuous exercise. Cycling a lot can cause pain problems related to the back, buttocks, lower limbs, knee joints; in which back pain and knee pain are the two most hindering symptoms.

The main factors to keep in mind when tuning a bike are:

First, Saddle height: A 5% change in saddle height affects about 35% of knee kinematics. When sitting too high above the pedals, the hamstring muscle (the back of the thigh) will be stretched more, causing pain over time. When the saddle is too low, more pressure is placed on the kneecap, causing pain around the kneecap. The right saddle distance is when the knees are bent between 25 and 30 degrees, to avoid excessive force.

Second, saddle distance: When the saddle moves back and leans forward slightly, the pedaling force will be increased, but if the saddle is too far from the handle, the rider can easily injure the tendon system. tea. Paying attention to how you place your foot on the pedal will also help reduce pressure on the knee joint while cycling.

Tuesday, bicycle handlebar position relative to the saddle: Adjusting the handlebars to suit the nature of the bike path will help create a comfortable posture for the back, neck, shoulders and wrists. For urban cycling, the handlebars should be adjusted so that they are 2.5 cm above or below the highest point of the saddle. For the pass or for sports racing, the handlebar position should be adjusted 5-10 cm lower than the highest point of the saddle.

Wednesday, wear belts – pillows: Doctor Ngan also said that when cycling, you should use more belts. Because of the use of more belts, knee braces are very necessary for people who have had diseases related to the spine, or have had injuries in the spine and knee joints before. It is advisable to consult an expert to choose the right belt for your movement.

Thursday: Monitor your health while cycling if you feel chest pain, shortness of breath, dizziness when exerting, you should see a doctor to check to rule out medical problems, especially cardiovascular disease. Because cycling is also an endurance sport, it is impossible to be subjective about the above symptoms.

For people with underlying diseases, special chronic diseases, orthopedic diseases, they can consult more doctors to be able to choose a car that is more suitable for them. For example suitable for your height, bones and joints.

In addition, Dr. Ngan noted that during cycling, it is necessary to add water to ensure that we do not lose water and electrolytes through sweat too much due to exercise. When cycling, you still need to use sunscreen, a mask and comply with 5K when cycling.

Khanh Chi