After the bicycle sore knee

Why knees ache after a bicycle

The bicycle is called the most useful means of transportation for health.

Nevertheless, the way of movement on it is related to the relative immobility of the upper half of the trunk, and the repetitive, stereotyped movements of the lower half of the body.

Sometimes, after riding a bicycle, there are various painful sensations in the muscles of the legs and hands, and this is understandable. But in the event that after a bicycle knee joints hurt - is this normal? And with what it is connected?

A bicycle is a unique tool, not only for traveling, transporting light loads, traveling - but also a wonderful fitness training apparatus.

During the ride, of course, the vestibular apparatus and the sense organs are trained.

What kind of pain is normal?

Like any workout that loads muscles, the bike can also hurt. This pain is associated with the load on the striated muscle of the legs and hands.

This load is different: the muscles of the legs (anterior group of hip muscles and the back muscles of the shin) work with a simple pedal support, and when using tuklipsov, antagonist muscles are involved in the case.

It is these muscles that experience "trained fatigue as it should be.

When driving with hands is a completely different problem: there is no alternate muscle work, and in the case use of mountain bike, for example, their static tension arises, associated with a much larger load.

Why is this happening? After all, on a mountain bike, a person is tilted forward, and the arms take on the weight of the trunk, more precisely, of the upper half of the biker's body. Therefore, a mountain bike is adapted for rough terrain, then the hands move.

Diseases of the joints

Osteoarthritis

What can I do if my knees ache after a bicycle? Here we can talk, first of all, about people who are not young. What is the situation with arthrosis of the knee joint.

Osteoarthritis is a degenerative degenerative disease in which there is a gradual destruction and deformation of articular cartilages of the knee joints.

The disease is manifested by gradual progression, the onset of pain after exercise, as well as "starting" pain after the onset of movement.

Why there are pains in the knee joints after the bicycle?

The fact is that during the "exploitation" of knee joints they experience considerable relief.

This may seem paradoxical, but even with the most frequent cadence, cycling protects both knees and hip joints.

After all, if you think about it, then the bicyclist mostly sits, and only occasionally, and not every day, "screwed into the hill standing on straight legs.

And if a person moves while sitting, the main support point of half of the body weight is the buttocks. And, consequently, all the underlying joints carry absolutely no load.

First of all, it concerns the hip joint (of course, we are not talking about aggressive riding styles).

In these cases, the protection of the joints and the integrity of the bones under a big question.

The benefits of cycling

As for the knee joint, he feels only the weight of the femur placed above him. And then only when the pedal is at the bottom dead center.

When the pedal approaches the top dead center, the pressure of the articular surfaces of the femur on the cartilage is reduced to almost zero.

And since during this time a person managed to travel a much longer distance than to walk - it becomes it is clear that a more gentle means of transport for arthrosis of the knee joint than a bicycle, and come up with is impossible.

Of course, many may object: "If after a ride you hurt your knees, then change to a car." And it's even hard to imagine bigger nonsense. This is a very harmful advice, and this is why:

• Driving a car leads the muscles of the hips and thighs to a very rare contraction, only when you press the pedal;
• This leads to a violation of blood circulation in the knee joint, which can not be done with arthrosis;
• Disturbance of blood circulation leads to disruption of joint nutrition. In conditions of arthrosis, this only increases the crunch and pain;
• Finally, "car hypodynamia" leads to a gradual increase in weight, which is a factor, increasing the load on the cartilage, and a provoking factor of the disease with arthrosis of the knee joints.

You can explain this by a simple example. Imagine that you spent forty-five minutes in a movie or in a theater.

If you are a middle-aged person, then perhaps you will stand in intermission from the chair limping, even with some pain in your knees, and you will have to make two or three wrong steps before you can normally walk.

And in the event that you drove these forty minutes on a bicycle, then you jump to the ground with ease.

After all, not only the burden is to blame for the pain, although this is the most frequent reason for its occurrence. Sometimes the very fact of intense movement, albeit without stress, can cause pain.

This may be a sign of arthritis, or inflammation of the joint, including its capsules.

Arthritis

With arthritis, or inflammatory damage, what should I do? Better to provide limb rest and consult a doctor.

Signs of arthritis, in contrast to arthrosis, are the following symptoms:

1. redness of the skin above the knee;
2. swelling of soft tissues;
3. local feeling of heat over the joint;
4. pain during movement;
5. violation of function;
6. • The lesion is often asymmetric, on the one hand, unlike arthrosis.

Arthritis can occur after trauma, hypothermia during driving, due to tuberculosis, brucellosis, tick-borne borreliosis, and many other diseases.

To ride a bicycle with arthritis is possible only when the edema has decreased, the pain has disappeared, the raised temperature of soft tissues over the joint has fallen and its function has fully recovered.

How to eliminate pain?

If these pains occur during movement, then most likely in the joint due to any processes, you may simply not have enough joint fluid, and you need to see a doctor. If the knees hurt at rest, then you just have to try to reduce the load, and after trips use the ointments "Ketonal "Viprosal "Apizarthron".

The first of these belongs to the group of non-steroidal anti-inflammatory drugs, and the rest contain snake and bee venom. They are good for joint and muscle pain. Such a means must have with each cyclist.

A source: http://VeloFans.ru/raznoe/pochemu-bolyat-koleni-posle-velosipeda

What to do, aching knees after riding a bike

If you exclude the mechanical injuries that a bicyclist gets when falling off a bicycle, then the problempain in the kneescomes to the fore.

Many beginner cyclists regularly face the fact that after riding a bike they beginkneel.

Unfortunately, the problem has serious and irreversible consequences if one does not immediately understand what is happening, and eliminate all causes causing pain in the most stressed biker's joint.

Following simple rules, you will never be bothered by knee pain after riding a bicycle.

Causes of pain in the knees. In the process of human evolution, our body was bent for a very long time, like a monkey, and a man walked on all fours. The extremities in the knees and elbows were also bent.

Years went by and the man straightened up, turning into the image of a right-browing man, familiar to us. Hands were no longer used for movement, and knees in walking began to bend considerably less.

Moreover, the load on the knee joint when walking began to arise only when our leg is fully straightened. Let's analyze the man's walk. When it stands, both legs are straightened and the load on the knee joints is approximately equal.

When we make the first movement with our foot, we tear it from the ground and start bending it in the knee, at this moment the whole load is on the supporting leg. The knee joint of the movable leg, although working, but does not receive a load in the form of the weight of the upper body.

The conclusion is that when walking, the main load on the knee joint occurs only when the leg is straightened. Man's knees almost stopped bending under load, the only exception being squats.

I lead to the fact that the process of evolution man has not used to bend his leg in the knee under the load and our joints begin to ache precisely because of the fact that by exerting a great deal of effort in pedaling on a bicycle, we cause an unnatural strain on knees.

A key rolepain in the kneesplays an improperly exposed seat in the saddle. Beginner cyclists do not even think about how high it is to raise the saddle.

Usually, after buying a bicycle, the saddle is lowered as low as possible and the novice cyclist leaves it.

In an amicable way, such things as correct saddle height should be said in bike stores, right when buying a bicycle, because ditching your knees is very simple without even knowing it. Let's see what happens with the human foot, when the saddle is lowered as low as possible.

When pedaling, the knee is significantly bent, very often the angle between the gastrocnemius muscle and the back of the thigh is less than 90 degrees, and also does not unbend fully when needed.

Hence the pain of the knees after a seemingly innocuous bike ride. Our task is to put the saddle on such a level that the foot on the pedal, in its lower position, is unbent almost completely.

The knee joint of a man, like many moving parts of a bicycle, works on the lubricant that our body produces. Rolling on a bicycle, the grease is erased and a new one is formed, but if there is a lack of liquid in the body, the lubricant production starts to stop. Therefore, it is very important to drink water regularly while riding. The "flow" of water is greatly increased in summer, because the body actively spends water on cooling the body. Drink plenty of water in the summer, and in the winter warm your knees! The second cause of pain in the knees is hypothermia. It is advisable to speak not even about the knees, but about the joints as a whole, they really love the warmth. If the air temperature is below +15, wear special knee pads. And the last - keep the right cadence (pedal rotation frequency) 80-100 rpm, better high rpm and less effort than vice versa.

How to get rid of pain in the knees. If you are reading this article, when the knees are already making themselves felt, it is important to know what to do.

Ignoring the pain in the knees and continuing to ride on, you practically guarantee yourself soon arthrosis, which can not be cured. However, do not worry much if your knees hurt not so long ago.

Most importantly, with the first pain in the knee - exclude any burden on the knee joint, the bicycle, of course, too. Eliminate all the causes that caused pain in the knee so that the situation does not recur.

If on the first day the pain is not strong, warm your knees, this can be done in a bathroom with warm (not hot) water. With severe pain on the first day, doing with the knees does not follow.

Usually, the pain passes within 3 days, if you did not have time to seriously injure your knees. If after 3 days there are no improvements, buy ointment chondroksid, or preparations chondroprotectors for the treatment of joints, in parallel you can use completely natural remedies - plantain leaves.

A source: http://sportlife.info/bolyat-koleni-posle-ezdy-na-velosipede/

Do your knees hurt after the bike? Find out the reason

Today I want to touch on a topic that in turn affected me last Saturday - knee pain during or after riding a bicycle. Knowledge without using them in real life does not bring any benefit.

It turned out this way for me - knowing perfectly well the rules of riding a bicycle and the principles I will talk about below, I have violated almost all of them.

As a result - a sick knee and, probably, running and cycling training for two weeks will come out of my training program.

In this article I will talk about the causes of pain in the knees, as well as prevention and resolution of the consequences.

If you ever rode a little more than a bicycle, then you must have experienced not so pleasant sensations in the region of the knee. The knee is one of the most traumatic places in many sports and refers to it very carefully.

I will not frighten you with such terrible words as arthritis, arthrosis, ligament rupture, meniscus and knee cartilage trauma - I will leave this case for traumatologists and sports doctors.

If you regularly ride a bicycle, then there are two situations in which you can be - knees hurt (every time or at times) or knees do not bother you. In any case, I recommend that you read it to warn yourself against any trouble.

The main causes of pain when riding a bicycle:

• Sharp load increase. In cycling (and in running the same thing), the load should be raised gradually. There are sources that recommend increasing the load no more than 10-15% per week. The recommendation is very good, but if you do not want to bother with counting, just remember which maximum distance you have overcome this painlessly in this season and do not exceed the increase of this kilometer by more than 30-40 percent. The main thing is that the situation does not turn out when you decided to travel 125-150 kilometers on weekends, but this season they did not pass more than 40-50 kilometers. This is one of the main reasons why your knees will respond with pain during or after a trip.
• Low cadence frequency- slow rotation of the pedals. There is the clever word "cadence which denotes the number of turns of the pedals per minute. It is necessary to aspire to riding a bicycle with a high pedaling frequency (within reasonable limits, of course - madly twist the pedals on the smallest gear is also not worth it), since it is in this situation that the load on the knees the minimum. Beginners usually neglect this advice, and increase the speed not by the level of the cadence, but by switching the transmission to a higher one. It is recommended that the cadence level be within the range of 80 to 110 rpm. Next time, try to count your cadence.
• Wrong landing.Before starting a workout or simply pokatushku on a bicycle, check that the seat height was correct. Sitting in the saddle, the foot pressed on the pedal should be practically straight. The saddle in turn must be parallel to the ground
• Incorrect pedaling technique.In order not to create additional load on the knees, the legs should pedal along the bicycle frame, as shown in the figure
• Dehydration.For smooth and painless work of the knee joint, there is interarticular tissue / lubricant / liquid in it. As soon as the water level in the body starts to decrease - the interarticulate fluid becomes less effective and the friction of the joints is very tough. Therefore, with you on a bike trip you must take a lot of water, which can be transported in special bottles and a backpack with a water container. Drink recommended every 15-20 minutes, regardless of thirst (thirst is the first sign of dehydration, which should not be allowed). It is also advisable to add electrolytes to one of the bottles, since minerals are also released from the body together with the sweat.
• Subcooling.Also, like dehydration, general hypothermia and hypothermia of the feet worsen interarticular lubrication, increasing the friction of the joints.

Based on these reasons, you can make recommendations for prevention:

1. Increase the load gradually, without abrupt transitions from 50 to 120 kilometers
2. Strive for a higher cadence
3. Correctly adjust the fit on the bike
4. Improve pedaling technique
5. Take enough water with you. Drink every 15-20 minutes. If the training is more than 60 minutes, add electrolytes to the water
6. In cold weather dress warmer

How to act, if the pain in your knees is your current situation? What measures to take?

At first,without panic- "killing" your knees for one or two trips you are unlikely to turn out, so do not think that you are disabled for life.

Secondly, we must remember that we are engaged in sports for health, sodo not do heroic deeds, pedaling through pain.

After your knees become ill, you shouldminimize loadon them.

In order not to lose too much shape,for the time of recovery, engage in other sports, for example, swimming (with a sailor, so as not to connect the work of the legs) or engage in OPP (pull-ups, push-ups from the floor and on the bars, press).

According to various sources,The knees must recoverfor a week or two. Do not start riding a bicycle, if at least a little pain in the knee.

Ofadditional drugs, you can drink bio glucosamine (bio glucosamine), which helps to restore and improve the work of cartilage and joints in the body.

And, of course, if the pain does not pass within two weeks -run to the doctor, preferably sports.

The main thing, remember the principles and advice that I gave in this article and, probably, you will never have this question. I wish you good health and pleasant trainings!

Many injuries and troubles can be avoided, if you do not forget about the warm-up before running, swimming and biking

You will find a lot of useful information in article 4 of the most effective way to run without injuries, which is also relevant for cycling

And in any case, do not forget about the nutrition for the joints

A source: http://soulofsport.ru/bol-v-kolenyax-posle-ezdy-na-velosipede/

What to do if the knees hurt after the bike: tips

A bicycle is an excellent tool for maintaining good health, in this regard, it has many advantages. But everyone one way or another heard about problems with the knees after the bike, and in the worst case I ran into them personally.

It's one thing you ride a bicycle very rarely and at short distances, you can afford any liberties, do not pay attention to capital truths and recommendations.

Another thing is, when a day passes more than 100 km, when it becomes the norm, when cycling with intensive daily loads takes place.

First a little theory about the causes of problems with the knees. This disease is calleddeforming cartilage arthrosisand you can not be cured of it, you can only reduce the consequences.

As a rule, very few people bring their body to this, for this it is necessary to roll long enough for pain in the knees. Perhaps you've seen a story about a lover of bike marathons, which over the year overcame several "brevettes" of 200, 300, 500 and 1000 km.

He rode through the pain, rode a lot, as a result of which he became an invalid. The recovery course took many years, but it was not time to return to the previous state. I repeat, this is an extreme case.

To bring yourself to arthrosis you need to try very well, and therefore you should not shy away from the bicycle, whatever your friends, friends or inner voice say to you.

We got a little distracted.The principle of the knee jointThis is: there is a joint and an articular bag, in which the joint goes.

In the cup of the knee, if a person observes all the rules and consumes enough water, the body produces a physiological fluid acting as a natural lubricant.

As a result of heavy loads (for example, an incorrect cadence) or when the lubricant becomes smaller, the joint goes in the joint bag with much greater friction. There is inflammation, which also increases with cold.

The worst thing is that the person does not feel pain yet, continuing to skate incorrectly, consuming little liquid.

When there is pain, the inflammation takes on an extensive character, the interchillious tissue swells, and the production of lubricant deteriorates.

Further cycling and exposure of the knee to heavy loads lead to tissue damage. This is clearly seen in the figure above.

And now, what you need to do to prevent such problems.

Correct landing

You should start with the correct bike landing. In general, this issue should be puzzled even when choosing a bicycle, given the size of the frame (in the article on the link, everything is detailed). I repeat here briefly.

Seat heightexhibited so that sitting on a bicycle and putting the heel on the pedal in its lower position, the leg straightened completely.

When you put a sock, the leg will bend a little.

Do not put the height of the saddle on the eye and do not put it low, even if you want to get your feet to the ground.

Then you need to set the saddle along the length. What we do: we sit on a bicycle and put a foot on the pedal, which is in position for 3 hours. The pedal axis must pass through our knee, as in the figure:

In addition, you should correctly set andseat inclination. Ideally, it should be 0 degrees. Then the right balance of weight distribution on the hands and back will be observed, this has less to do with the knees, so I will not insist on categorically.

That's all about planting.

Correct pedaling

Equally important for maintaining the health of your knees is how you pedal. Details about this are set out in this article, be sure to check out. In short - you need to keep truecadencei.e. frequency of rotation of pedals.

Try to make 60-100 rpm, or better 80-100. After all, for this purpose on your bicycle there is a system of switching of speeds. For beginners it seems that the biggest transfer is the most profitable: you twist a little, the speed is great. Of course, this is a delusion.

Be sure to switch and maintain a high cadence.

Another tip,lower the gear before stopping. I apologize if this seems obvious to somebody, but I'm sure there will be many people who forget about it.

After all, what happens, we drive at a speed of 25 km / h, everything is fine, but after stopping we will have to start at zero speed, making a huge effort to accelerate the bike.

I personally felt it a couple of times on my knees, and each time my heart froze with fear of getting a serious injury, which is easier than that in this situation. See also the article about switching speeds on a bicycle.

Reduce the load on the knee structure will help contact pedals in conjunction with velobuvi.

At this moment, the load on the joint of the other leg decreases and its character changes, because now the joint not only squeezes under the load. And when riding a bicycle, additional muscle groups work.

Drink a lot

The title can be left without comment. However, drink a lot, even when you do not want to drink at all. On the bike, thirst comes much later than the right moment, and sometimes does not come at all.

Work out a rule, make a few sips every 10-15 minutes. To do this, buy a bike flap to not stop. Do not forget to drink when skating in winter, even at low temperatures (the link has several tips in this case).

More details can be found in the article about drinking while riding a bicycle.

Maintaining heat

At the beginning of the article it was said that the cold intensifies the swelling of the joint, which in turn leads to problems with the production of liquid-lubricant. Knees are a very specific part of the body, they are not surrounded by a layer of muscles that can retain heat.

Therefore, even when the whole body is warm, knees can suffer greatly. Before you go,do a little workout, rub your knees, poprisede, go a kilometer or two on a very high cadence (more than 100 revolutions).

In case of cold weather, wear knee pads, preferably special bicycles that are not inflated and do not give the foot much sweat, which can cause hypothermia. Carry your spare pants in case of bad weather.

If in the fall, for example, you get wet under the rain, it's cold, and there's nothing to be insulated, use the following technique. Find the newspaper (ask in the cafe, at the gas station, knock on the house) and wrap her knee like an elastic bandage. She will protect her knees from the wind.

You can attach the newspaper to your chest, keeping the lungs and bronchi from colds.

Preventive measures have been described above.

What if the knees still get sick?

The knee was sick during the ride - stop immediately. First of all, let's definenature of pain.

If it hurts under the knee, from the side or above it, then most likely there is tension, problems with muscles, tendons, ligaments and it's not so scary.

Need rest, and consultation with a doctor will help you choose the right ointment.

If the source of pain is directly under the calyx, then a typical bicycle problem occurs.

Rub your knee to heat, massage, this should help reduce pain. On the continuation pokatushki speech can no longer be, you need to return home.

With the help of contact pedals you can get on one leg.

In general, of course, it is necessary to exclude physical activity for a certain time, drink plenty of liquid, use chondroprotectors - drugs that repair cartilaginous tissue.

I personally used chondroxide ointment. But also changed the landing as described above, bought contact pedals, lowered the load. At the moment, winter and I can not say that my knees hurt after the bicycle.

And what will happen in the summer at the moment of hikes and increased loads of time will show.

A source: http://bikehike.org/katanie-i-zdorovie/bolyat-koleny-posle-velosipeda.html

Do your knees hurt after riding a bicycle? With this urgently need to do something

If after orWhile riding a bicycle, knees hurt - it's NOT normal!With this urgently you need to do something. It is best to consult a doctor for advice.

And not to a traumatologist, but to a sports doctor who can really assess your situation and give recommendations on what to do. And do not advise rest and not ride a bicycle. In this article, we will consider the physiology of pain in the knee.

What to do and what not to do so as not to injure the knee joints. This problem is a professional disease of all cyclists and football players.And do not think that if you are an amateur, then they are insured against its appearance in the future.

It is better to take preventive measures than to treat later. Moreover, joints are very hard to treat, and you can ruin them for life, earning arthritis.

First let's see what the knee is

Without going into details, the knee joint is a flexible articulation of 2 bones. The articular surfaces of the bones are covered with cartilage.

Provides sliding and does not allow friction of the bones of the synovial fluid located between them.

If the fluid is not enough or it is too thick, the bones can touch and rub, erasing the cartilage, which can eventually lead to arthritis.

Why does this not happen when walking? The fact is that when riding a bicycle, the knee joints experience an unnatural, from the physiological point of view, load. Yes, and hip joints, too.

Unfortunately, cartilage and ligaments can not be pumped as muscles. Bunches can be strengthened, but the time for this will go far more than muscle growth. Therefore it is impossible, having bought a bicycle, to go immediately to long cycling trips or to go marathons.

This requires good preparation, which we will talk about further.

How to protect knee joints from injuries while riding a bicycle?

There is such a conceptcadence. This is the speed at which the cyclist twists the pedals. Ideallyit is necessary to do about 100 revolutions per minute, but not less than 80.

You can try to count how much it turns out to spin in a minute from you. Of course, it's not necessary to make a calculation on a busy road.

Or get a bike computer with a cadence sensor that will count for you.

The lower the speed of torsion of the pedals, the harder it is to twist and the more strained the joints feel.

By slowing or driving into the hill, you need to switch to lower speeds, and do not rush to include larger ones, accelerating.

While twisting the pedals, try to keep the knees closer to the frame, rather than spread them around. Do not you go?)

This can cause even greater harm to the joints than the low cadence. With contact pedals, by the way, it's easier to maintain a high speed of pedaling.

Actually, they also unload the knee joints and increase the efficiency, for more details about them, see Contact pedals - pros and cons.

The next reason is very banal -dehydration. Probably, many heard, but did not take seriously, that, riding a bicycle, you need to drink every 20 minutes. And with active driving and more often.

And in vain! Did you see holes on the frame under the jars? Look at your mountain bike.

Depending on the model, there may be places for fixing from 1 to 3 flasks! Do you think the manufacturers just hole holes?
For active pokatushki, and just for convenience on sale, there are many backpacks with a hydropack, such as the one in the picture. Very handy device, you can drink on the go, never taking your eyes off the road)

To the point. Few liquids in the body - a little and in the knees. And the lack of joints occurs earlier than you begin to feel thirsty. Drinking is not water, but special isotonic drinks that restore the water-salt balance in the body.

These are such drinks as Gatorade, Powerade, Allsport and others. A properly formulated drink should contain carbohydrates, electrolytes (sodium, potassium, and also magnesium, calcium, etc.) and water. Or drink mineral water, only without gas.

Soda, by the way, it's better not to use it at all.

Another important aspect -non-heated joints. Do not get on the bike and ride!Pass the first few kilometers in a calm mode, and it is better at home, straight ahead of the pokatushko, sit down again 20.

In cold weather, especially in winter, it is easy to get cold joints. If there are problems already, and to go for a drive on a cold very much hunting - wear inflatable trousers, smear knees with a warming ointment, put on warm knee pads.

Proverb "Holdhead in the cold, the stomach in hunger, andfeet in the heat!"Justifies itself by 100%.

In the rain it is better not to drive at all, but if you go, then in waterproof pants. And do not allow the feet to freeze (this should be done not only in the rain).

The cause of the appearance of pain in the knee while riding a bicycle can beabnormal landingorwrong saddle position- When the pedal is at the lowest point, the leg should fully straighten. See also how the foot stands on the pedal. The bottom of the thumb above the pedal axis? No, bad.

Pain can be causedold traumaof the knee.Flat-footednesscan also be the cause of problems with the knee joints. It is necessary to use special insoles with an instep. They can be inserted in the bike.

By the way, both knees will not necessarily hurt at once. It is possible that there is only one thing. And remember the simple rule - skating is better often, and not longer. Ideally every day. And as soon as the knee fell ill - home. Do not treat him with pain, she will not help him.

Therefore, do not forget to walk or do periodic squats without weighting, with a lot of repetitions (not recommended for problems with hip joints).

What if the knees are already aching?

The first step is to go to the doctor, as already mentioned at the beginning of the article. Cases and reasons can be different. And special treatment can help in some cases and harm in others.

Again, it is better to find a good sports doctor who can really give standing advice.

No doctor in the writing of this article did not participate, so before using anything, consult with a specialist.

You need to eat rich in collagen, glucosamine and chondroitin.The lack of these substances in the body adversely affects the health of the joints.

They form the basis of the cartilaginous and connective tissue of the body, ensuring its elasticity and strength, and also form part of the synovial fluid.

Collagen is found in large quantities in gelatin. Its a lot in fruit jelly, marmalade and chill. Glucosamine and chondroitin are many in the cartilage, tendons and bones of animals, especially fish.

These are the same, containing collagen products plus it is useful to eat small fishes entirely with bones.

Warming upit is also useful, how harmful the hypothermia of the joints is. You can take a bath with the addition of turpentine. This will improve blood circulation throughout the body and accelerate recovery. Visiting the sauna will also be very handy.

All rubbers and warming creams can help with symptoms (ie, with pain), and not remove the cause.

But it is necessary to allocate horse balm, which is treated with knee joints of horses.

It contains glucosamine, chondroitin and a whole bunch of beneficial herbs in horse doses) Regular application of it will significantly improve the condition of the knees.

Enjoy the ride on a mountain bike, do not lead up to the appearance of pain and be healthy!

A source: http://pokochkam.ru/poleznosti/knee-pain/

Why do my knees ache after the bicycle? What if the ride brings pain?

Biking is an excellent physical exercise, which has a beneficial effect on your muscles, as well as on the heart and respiratory system.

Doing cycling several times a week, you will achieve a great physical shape, and for a long time forget about the shortness of breath.

However, unfortunately, often you have to deal with complaints that are associated with pain after similar trips in your lap.

Why does it arise? How to get rid of the pain from the foot to the knee? Why do the knees ache after the bicycle, what if the skating brings pain and how to get only pleasure when riding? We will deal with this in the article.

Causes

Before talking about the causes of pain in the knees, as well as in joints above the knees, after a load such as cycling, you need to turn to history.

Far from always a person stood on two legs, kept his back straight and had the opportunity to move around in various modes of transport. In the process of evolution, our body was first bent, and then, the man climbed on all fours and finally at the feet.

The back also gradually straightened, until, just a few million years ago, it became straight, creating us a familiar image of a person.

Once our knees were always bent.

In this situation, the load on the knee joints was not the strongest, but evenly distributed on the hands, too.

That is why, despite the fact that the process of evolution has approached its final stage, our body remembers that it would be nice to transfer the entire weight to your hands too.

Making a step, we first bend the leg in the knee joint, and only then we put forward. At this point, all the load goes to the supporting leg.

By the way, we advise you to read what to do if the knee hurts when bending and unbending.

The knee receives a load in the form of the weight of the entire body, therefore, it is in constant tension.

Thus, we wear out our legs faster, not letting them rest.

1. 1. A huge role is played by the incorrectly chosen transport.

You should choose a bicycle in specialized sports shops. You must have a huge choice.

It is necessary to test several models at once, in order to determine which of them is most convenient.

But, even if you choose the ideal saddle shape that will be comfortable for you, do not forget that its height needs to be adjusted.

It is very important to sit with a straight, not bent back, and that your legs while standing are straight and not strongly bent.

Do not lower the saddle as low as possible.

The knee when biking is very bent, and then the angle between the gastrocnemius muscle and knee will be about 80 degrees, which is very small.

You need the angle at the touch of the pedal to be at least 90 degrees. But the wrong landing is just one of the few reasons that a healthy person can have painful sensations.

1. 1. Another common cause is the lack of fluid.

Despite the fact that the knee is not connected in any way with the digestive organs, nevertheless, in the course of movement, this bone works on the lubricant that your body secretes.

In the absence of liquid, the knee withers, and less fluid is supplied to it. There is pain due to the fact that the bones begin to rub from each other.

Therefore it is very important to have a bottle with clean drinking water.

At the same time, you need to drink not only when you are thirsty, but simply, water your body regularly.

1. 1. The third reason, which is the basis for the appearance of pain, is hypothermia.

After all, on a bicycle, many athletes and just lovers of a healthy lifestyle skate not only in the summer hot days, but in the autumn, spring and winter. And often, because of low temperatures, gusty wind and other precipitation experience hypothermia.

In a situation when it's cold outside, the joints begin to contract, which becomes the basis for the appearance of pain in the area where these joints are pinched. Namely, on the bend of the knees.

Therefore, even if you decide to leave in cold weather on a bicycle, be sure to insulate the places of folds of hands and feet.

How to protect?

Pain in the knees after the bike while riding can be appeased.

Of course, in order that your knees do not suffer, if you like to systematically carry out cycling, you need to know how to protect your joints and legs. You should familiarize yourself with such a concept as "cadence".

Under the cadence is understood the speed with which a person needs to pedalin order to bring the bike into action.

As the scientists say, to ensure that your health is not harmed, and at the same time the bicycle developed a decent speed, it is necessary about 100 rpm. However, this value can vary from 80 to 210 revolutions.

Try to calculate how many turns you make, when you do not strain your legs, and at the same time move with an acceptable speed.

Remember!The lower the speed of rotation of your pedals, the harder it becomes to twist them. At the same time, however paradoxical it may be, your joints experience more tension.

Also,You need to pay attention to the position of your feet on the bike. Try to keep your knees apart, but on the contrary, closer to the frame.

Also,pay proper attention to the installation of contact pedals.

Unfortunately, very often, right after the purchase of a bicycle, people climb onto it and begin to drive, while not paying attention to how the pedals are installed.

And they, often, are set crookedly, after all the manufacturer not especially aspires to keep health of the buyer.

In this case, your leg works asymmetrically, and this can cause huge damage to the joints, and the pain in your knees will haunt you all the rest of the time. Therefore, adjust how exactly should your foot rest on the pedals.

Another trick that will allow you to stay in the saddle for a long time, while not getting the pain from the knees as a result isavailability of a bottle of drinking water.

To date, many advanced models of bicycles are equipped with a special holder for the bottle, and the bottles themselves in style match the bike. As a rule, the volume reaches from one to one and a half liters. Take a few sips every 15-20 minutes.

In case you need a long check-in, then have a spare bottle of water with you, or attach two to three bottles to the bicycle frame.

Also do not forget that periodically you still need to get off your iron horse and warm up.

This is necessary in order,so that the vessels did not take only one form, and periodically were put on their seats.

What to do in case your knees are already aching?

Unfortunately, to think about what to do, we start only when we get a deplorable result, the knee can swell, make a crunch, show aching pain.

Thinking about prevention is not in our interests. However, we will tell you about how to proceed in the event that your colleagues have already undergone a pain syndrome.

First of all, you need to understand how strong your pain is.

If this is an ordinary mild malaise, then it's worth to wait with a visit to a specialist, and if the pain you experience systematically, and very much, then you need to see a doctor.

Actually,The causes of pain can be various symptoms that are both light and very serious.And procrastination can aggravate the situation.

It is necessary to address or to the orthopedist, or to the good sports doctor.

Therefore, if you value your health, your condition causes you any concern, then do not hesitate with treatment. Also, you can help your body to recover, and reduce the risk of pain.

• You need to eat foods that are rich in collagen and glucosamine. Unfortunately, very often the absence of such substances in the body may not have the best effect on your joints. If you are trying to eat the right healthy food, then give preference to marmalade, jelly, chill, small fish, with bones.
• We recommend that you often warm up the joints. Since the main cause of the disease of the knees is hypothermia, then often arrange yourself warm baths in which you will add broths of herbs, such as chamomile, calendula, oak bark, or even a little turpentine.
• It is more common to visit Finnish or Russian baths and saunas. You can use a special cream that has a heating effect.
• Protect the knee joints, while carefully closing them with diapers and a handkerchief.
• Also, do not forget that charging, and other physical activity can have a beneficial effect on your health. If you are not accustomed to hiccuping for a long time behind the wheel of a bicycle, then it is only natural that you have pain syndrome. Therefore, prepare the body for sports loads all the time. Every morning, start with charging, walk more, breathe properly. If possible, arrange a race for a short distance.

Your health is in your hands. thereforefollow the precautionary measures, and also do everything possible to keep your knees in good condition, because the musculoskeletal system is the most important functional in your body.

A source: http://foodra.org/health/simptomy/koleni/bolyat-posle-velosipeda.html