![]() If your knees (or anything else for that matter) hurt despite following a smart riding schedule, have your bike fit dialed by a professional. You can take a warm shower or wrap a warm. If your knees are bothering you before walking, apply heat for 15-20 minutes to relax muscles and ease aching. “Remember, even moving millimeters can make a big impact, so don’t move your settings too much at one time.” How to Get Ready for a Treadmill Workout. If the back of your knee hurts, try lowering the saddle a bit or moving it forward a bit in relation to the handlebars,” Bresnick says. “As a quick rule of thumb, if the front of your knee hurts, try raising the saddle a bit or moving it back in relation to the handlebars. When both feet are positioned parallel to the floor (3 o’clock and 9 o’clock), the forward knee should be over the ball of your foot. “Your leg should be straight, which equates to a 20- to 25-degree knee bend when clipped in,” she says. To perform a quick check, place your pedals in the 6-o’clock and 12-o’clock positions and rest your heel on the lower pedal, says pro cyclist Sara Bresnick, also a fit specialist and owner of Pedal Power Training Solutions in Medford, Massachusetts. Poor saddle fit can result in stress, pain, and injury. And always give yourself a proper warmup, so your muscles and connective tissues are warm and your synovial fluids (your joints’ natural lubrication) are flowing before you toss down the hammer. ![]() Don’t go from nothing to hill repeats and three sets of Tabatas. ![]() Instead go 50, then 60 the next week, then 75, maybe 80.”īe similarly prudent when adding intervals, sprints, and hills. If your knee hurts in the back, your seat is to far backward. Its easy to remember: If your knee hurts in front, your seat is too far forward. “If your longest long ride is 40 miles, don’t go 80 next week. While its true that your hips rocking indicates that the seat is too high, there is a different rule of thumb for knee pain related to the fore and aft position of the saddle. “Where you need to be most careful is not so much ramping up over a week, but on an individual ride,” says Hunter Allen, founder of the Peaks Coaching Group and co-author of Training & Racing with a Power Meter. In his book Bicycle Design, Mike Burrows warned against using cranks that are too long to. Cranks that are too short are not dangerous, however. This is because the compressive and shear forces in the knee joints ‘go up exponentially’ due to the sharper knee bend. The solution: Increase your riding mileage or time progressively, by 20 to 25 percent each week (to a point of course-there are only so many hours). Andy also states that cranks that are too long can cause injuries. Your connective tissues are not conditioned to bear the load you’re putting on them, and your joints get inflamed and pipe up. The number-one way cyclists hurt their knees is suddenly riding longer, faster, and/or harder than they have been.
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