𝟕 𝐂𝐎𝐌𝐌𝐎𝐍 𝐂𝐘𝐂𝐋𝐈𝐒𝐓𝐒' 𝐏𝐀𝐈𝐍𝐒

◤ Bicycles are now more and more popular vehicles whether it is used for traveling or exercise. Of course, what cyclists have to deal with when using a bike is a bodily injury. Let's see if there are any symptoms so that we may find a way to protect and take care of yourself from these injuries while cycling.

𝐓𝐡𝐞 𝐜𝐲𝐜𝐥𝐢𝐬𝐭𝐬' 𝐩𝐫𝐨𝐛𝐥𝐞𝐦𝐬 𝐚𝐧𝐝 𝐬𝐨𝐥𝐮𝐭𝐢𝐨𝐧𝐬

⓵ 𝙉𝙚𝙘𝙠 𝙖𝙣𝙙 𝙗𝙖𝙘𝙠 𝙥𝙖𝙞𝙣

It can happen more often to people who ride road bikes because having to bend down in one position for a long time.

𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣𝙨 ✓ Pay attention to the height of the saddle and the distance between the saddle and the handlebar, for example, if the saddle is set too high, athletes have to bend and raise their head more. ✓ The saddle leveling is also very important in preventing leg injuries. Especially in the hip and knee joints, the appropriate saddle level is when you sit in the saddle and kick the legs so that the pedals put the feet in the lowest position (6 o'clock). The knees should be bent about 30 degrees.

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⓶ 𝘽𝙪𝙩𝙩 𝙥𝙖𝙞𝙣

It is more common in novice riders which is caused by the bone button in the buttocks causing pressure and satire with the saddle.

𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣𝙨 ✓ Recommend to invest in cycling pants to wear because there is a padding in the area that is pressure or friction and choosing a saddle that is not too hard.

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⓷ 𝙉𝙪𝙢𝙗 𝙝𝙖𝙣𝙙𝙨

Caused by the nerve to press on the base of the palm on the little finger that exerts pressure on the hand during spinning.

𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣𝙨 ✓ Prevention can be achieved by moving the hand to change the position of the handlebars from time to time while driving and may wear gloves to reduce pressure on the nerve.

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⓸ 𝙆𝙣𝙚𝙚 𝙥𝙖𝙞𝙣

Pain in the front of the knee is a risk factor for the saddle being too low. This puts the knee joint in a more bent position than it should be.

𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣𝙨 ✓ The treatment should reduce the intensity of the spinning. By spinning in a flat and using gear adjustments to help. A cold compress should be made, which can be easily done by rubbing an ice cube around your knee after riding and may take painkillers or muscle relaxants to relieve symptoms. When it is alleviated, it should continue to build strength in the thigh muscles.

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⓹ 𝙋𝙖𝙞𝙣 𝙞𝙣 𝙩𝙝𝙚 𝙝𝙞𝙥 𝙖𝙣𝙙 𝙠𝙣𝙚𝙚 𝙟𝙤𝙞𝙣𝙩𝙨

Caused by friction on the bony button on the side of the hip and the thigh which is slightly above the knee joint.

𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣𝙨 ✓ Treatment is similar to knee pain, namely reducing the intensity of cycling, applying cold compresses, taking medication to relieve symptoms and should be exercised to stretch the IT Band, including the hip muscles on the sides and back.

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⓺ 𝙃𝙖𝙢𝙨𝙩𝙧𝙞𝙣𝙜 𝙥𝙖𝙞𝙣

Caused by placing the foot on the stairs in a position that is too far behind causing more movement in the ankle or the saddle is too low, so the calf can't work fully.

𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣𝙨 ✓ Tightening of the calf muscles and achilles tendon, it is a condition that is common in cyclists which requires frequent stretching of the muscles by standing and placing the foot on the side that needs to be stretched backward, then lean forward by bending the knee of the front leg. The hind legs do not lift the heels. Knees should be in a straightened position.

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To get good health from cycling, cyclists should pay attention to the details of the bike, spinning posture and various accessories to help enhance the safety of cycling. And most importantly, there should be a muscle to be strong and flexible. It can help prevent injuries ◢

𝐑𝐄𝐅𝐄𝐑𝐄𝐍𝐂𝐄𝐒 1. 𝙕𝙀𝙀𝙆𝘿𝙊𝘾.𝘾𝙊𝙈

𝐑𝐄-𝐄𝐃𝐈𝐓𝐄𝐃 𝐁𝐘 𝙋𝙊𝙒𝘾𝙊 : 𝙏𝙃𝙀 𝙃𝙀𝘼𝙇𝙏𝙃𝙄𝙀𝙍 𝙇𝙄𝙁𝙀 𝙎𝙊𝙇𝙐𝙏𝙄𝙊𝙉

𝐏𝐎𝐖𝐂𝐎 𝐓𝐡𝐚𝐢𝐥𝐚𝐧𝐝 "𝗣𝗢𝗪𝗖𝗢", 𝘛𝘩𝘦 𝘪𝘯𝘯𝘰𝘷𝘢𝘵𝘪𝘷𝘦 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘶𝘴 𝘫𝘦𝘭𝘭𝘺 𝘧𝘰𝘳 𝘦𝘯𝘦𝘳𝘨𝘺 𝘢𝘯𝘥 𝘦𝘭𝘦𝘤𝘵𝘳𝘰𝘭𝘺𝘵𝘦 𝘳𝘦𝘱𝘭𝘢𝘤𝘪𝘯𝘨, 𝘮𝘢𝘥𝘦 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘯𝘨 𝘢𝘳𝘰𝘮𝘢𝘵𝘪𝘤 𝘤𝘰𝘤𝘰𝘯𝘶𝘵 𝘸𝘢𝘵𝘦𝘳 𝘱𝘭𝘶𝘴 𝘬𝘰𝘯𝘫𝘢𝘤 𝘨𝘭𝘶𝘤𝘰𝘮𝘢𝘯𝘯𝘢𝘯 "𝗣𝗢𝗪𝗖𝗢", 𝘛𝘩𝘦 𝘯𝘢𝘵𝘶𝘳𝘢𝘭 𝘦𝘯𝘦𝘳𝘨𝘺 𝘢𝘯𝘥 𝘦𝘭𝘦𝘤𝘵𝘳𝘰𝘭𝘺𝘵𝘦 𝘥𝘳𝘪𝘯𝘬 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦 𝘯𝘢𝘵𝘪𝘰𝘯𝘢𝘭 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘢𝘭𝘸𝘢𝘺𝘴 𝘵𝘳𝘶𝘴𝘵