Despite cycling to be an activity of low impact on the joints, it can cause a lot of injuries in the locomotor system. They are not necessarily caused by trauma from the fall.
Most of these injuries can be caused by overload of intensity and duration of training, poor ergonomics of the bike or errors in the correct technique of pedalling.
Some of the causes
Each person has different levels of flexibility, to identify the correct position will bring more comfort during the ride.
Pain can be the result of errors of adjustment. To correct them is indicated that make a bike fit. It is where you can check for problems such as handlebar or saddle very desregulados, table very negative, among others.
Pain in the knees
Pains in the knees are the most common when cycling. The most common of the causes for this pain is a tall irregularsaddle.
The pain can affect the front part and the earlier of the knees. If the saddle is too low, the quadriceps will be used in excess and the more force will be applied to the front part of the knee.
To raise your seat simply loosen the screw of the seat with a hexagonal key and pull it up. Make sure you have tight well the screw so that the saddle does not lower while you are pedaling.
You can also move the saddle back a bit to leave it in a position to be more optimized while you pedal. To do this, simply pushes it back while the screw is loose.
If the pain is on the back of the knee, it is probably on account of the seat being too high. In this case, the hamstring muscles are being forced.
To lower the seat height, simply loosen the screw with a wrench hexagon key pushes it down. You can also push the saddle a little forward if you feel better.
Pain in the knees can also have other reasons, such as the shoes of a wrong size. But it is important that you do not leave the saddle at a height or position uncomfortable.
The most common cause of numbness in the feet is a bad positioning of @ youtube on the sneaker. Do not leave it well-positioned can make it press the blood vessels and nerves, resulting in numbness.
It is critical that you have experienced the shoe for know which fits better on your foot, because each form and foot are different. Even though your foot is the size indicated on the sneaker, you can happen the way to be small and will cause discomfort.
Saddle too high can also cause numbness in the feet, as he presses the pelvis and will significantly hinder the circulation of blood to the legs.
Hand numb can be the result of a saddle too high and a handlebar too low, as the region of the palm is pressed, causing the blood vessels to the hand are compressed, and consequently that there is a good circulation in this region.
This discomfort can be avoided by adjusting the seat and handlebars, and also by means of the use of gloves.
Pain in the lumbar region
Pain in the lumbar spine are usually caused by the saddle being too low. This causes you to not have correct movement of your legs, and force the bottom of the column and of the abdomen.
Check if the saddle is comfortable for you. In a place specialized the measurements of your cócsi are taken with a sponge. In this way, they will attempt to fetch the bank more suitable to your body.
The region of the perineum
Pain in the region of the perineum can be the result of a saddle too high. To force the region of your perineum can cause numbness in the legs, in addition to the pain in this region.
Among the numerous lesions that can cause, the most common complaints are: back pain, neck pain, knee injuries, the syndrome of the friction of the tract and iliotibial and tendinopatia of the biceps of the thigh.
To prevent or minimize the risk of injury, some exercises are effective if performed previously.
Plank front simple
With the stabilizing muscles in the lumbar region of the abdomen previously contracted, carry the support of the torso erect with the support of the feet slightly apart for about 15 cm, and the support of the forearms with the elbows flexed at 90°.
It is important to contract all the muscles from the hands up to the shoulder for stabilization and shoulder girdle muscles.
Then, while keeping the same previous position for 15 seconds, progress to the small extension of the thigh with extension to full knee for 15 seconds.
Return to the starting position and repeat the same movement for 15 seconds for the lower limb opposite.
Plank side with trunk rotation social associated
With the stabilizing muscles in the lumbar region and previously contracted, to accomplish the elevation of the trunk lateral upright with the support of the hand gave her a high five. The elbow must be fully extended and the lateral side of the foot will be over the other making an angle of 90 ° with the lower limbs will be stretched and parallel.
Extension of the trunk on the floor
Extension of the trunk and thigh, keeping the head aligned with the chest. With abduction of the arms to 90 degrees and elbow bent to 90°, to adduce scapulae.
Perform 5 sets of 10 seconds of isometry.
Compound exercises strengthening multiplanar shoulder with elastic resistance progressive
With an elasticated waistband 3 feet in length, stand on it with one foot slightly in front of the other.
With the band wrapped on the hand to perform movements diagonal shoulder accompanied by the look and rotation of the trunk, associated with the upper limb fully extended.
At the end of the movement, extend the wrists and fingers. Perform two sets of 15 repetitions to each side slowly.
Request abdominal continuation of the AB Wheel
Supporting the knees, on a foam or mat, and with the stabilization of the transverse abdominal, multifidus, and the perineum, perform anterior projection of the trunk in three directions: Central, right diagonal, and the water on the left.With five repetitions in each direction.
Stretching-active and self passive after the activity
This procedure, also of a preventive nature of injury should be carried out always after sports.
Cervical stretching auto liabilities
On foot, with the fingers interlaced at the nape, hold the tractor front of the head with the own weight of the upper body, bringing the chin down to the chest.
In the same way, pulling sideways of the head while keeping the other member-facing internally with the elbow bent to 90° and the forearm in contact with the lumbar region. Perform bilaterally of 3 to 5 repetitions of 20 seconds.
Stretching passive quadriceps femoris
Standing, with the support manual the front for balance, perform traction of the foot back, holding it by the tip, elevating the knee in flexion and the hip in extension.
Without forcing the increase of the lumbar spine, for this to make a stabilization, in advance, of the abdominal muscles and lumbar spine.
Perform 3 to 5 repetitions of 20 seconds of sustained, without any kind of oscillation or movement during the execution.
Stretching active ischium-tibial posterior thigh lying
With the aid of a track rigid passing below the calcaneus, pulling the same with two hands, keeping the knee fully stretched, and bringing a member up.
Hold this position until the feeling of stretching of the posterior region of the thigh may be revealed.
Try not to elevate the head and the pelvis of the surface as well as the pelvis also, in addition to maintaining the lower limb opposite flexed.
Perform the procedure for 20 seconds 3 to 5 repetitions evolving amplitude progressively
Stretching the asset of the tensor of the fascia lata
With the aim to lengthen the chain. the side of the thigh, stand with a support manual side, and tilt the hip to the outside with the knee of the backing member in full extension.
The lower limb to the front needs to be discreetly flexed. Perform 3 to 5 repetitions for each side without oscillations bilaterally.
Self myofascial release of the iliotibial with the foam roller
Lying sideways on the roller with the knee in full extension, the bearing of the lateral side of the thigh slowly.
Prioritize the points more painful, and, to a lesser speed, until these points produce less discomfort.