โค 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.
๐๐ก๐ ๐๐ฒ๐๐ฅ๐ข๐ฌ๐ญ๐ฌ' ๐ฉ๐ซ๐จ๐๐ฅ๐๐ฆ๐ฌ ๐๐ง๐ ๐ฌ๐จ๐ฅ๐ฎ๐ญ๐ข๐จ๐ง๐ฌ
โต ๐๐๐๐ ๐๐ฃ๐ ๐๐๐๐ ๐ฅ๐๐๐ฃ
It can happen more often to people who ride road bikes because having to bend down in one position for a long time.
๐๐ค๐ก๐ช๐ฉ๐๐ค๐ฃ๐จ โ 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. โ 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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โถ ๐ฝ๐ช๐ฉ๐ฉ ๐ฅ๐๐๐ฃ
It is more common in novice riders which is caused by the bone button in the buttocks causing pressure and satire with the saddle.
๐๐ค๐ก๐ช๐ฉ๐๐ค๐ฃ๐จ โ 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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โท ๐๐ช๐ข๐ ๐๐๐ฃ๐๐จ
Caused by the nerve to press on the base of the palm on the little finger that exerts pressure on the hand during spinning.
๐๐ค๐ก๐ช๐ฉ๐๐ค๐ฃ๐จ โ 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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โธ ๐๐ฃ๐๐ ๐ฅ๐๐๐ฃ
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.
๐๐ค๐ก๐ช๐ฉ๐๐ค๐ฃ๐จ โ 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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โน ๐๐๐๐ฃ ๐๐ฃ ๐ฉ๐๐ ๐๐๐ฅ ๐๐ฃ๐ ๐ ๐ฃ๐๐ ๐๐ค๐๐ฃ๐ฉ๐จ
Caused by friction on the bony button on the side of the hip and the thigh which is slightly above the knee joint.
๐๐ค๐ก๐ช๐ฉ๐๐ค๐ฃ๐จ โ 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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โบ ๐๐๐ข๐จ๐ฉ๐ง๐๐ฃ๐ ๐ฅ๐๐๐ฃ
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.
๐๐ค๐ก๐ช๐ฉ๐๐ค๐ฃ๐จ โ 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 โข
๐๐๐ ๐๐๐๐๐๐๐ 1. ๐๐๐๐๐ฟ๐๐พ.๐พ๐๐
๐๐-๐๐๐๐๐๐ ๐๐ ๐๐๐๐พ๐ : ๐๐๐ ๐๐๐ผ๐๐๐๐๐๐ ๐๐๐๐ ๐๐๐๐๐๐๐๐
๐๐๐๐๐ ๐๐ก๐๐ข๐ฅ๐๐ง๐ "๐ฃ๐ข๐ช๐๐ข", ๐๐ฉ๐ฆ ๐ช๐ฏ๐ฏ๐ฐ๐ท๐ข๐ต๐ช๐ท๐ฆ ๐ฏ๐ถ๐ต๐ณ๐ช๐ต๐ช๐ฐ๐ถ๐ด ๐ซ๐ฆ๐ญ๐ญ๐บ ๐ง๐ฐ๐ณ ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ข๐ฏ๐ฅ ๐ฆ๐ญ๐ฆ๐ค๐ต๐ณ๐ฐ๐ญ๐บ๐ต๐ฆ ๐ณ๐ฆ๐ฑ๐ญ๐ข๐ค๐ช๐ฏ๐จ, ๐ฎ๐ข๐ฅ๐ฆ ๐ธ๐ช๐ต๐ฉ ๐บ๐ฐ๐ถ๐ฏ๐จ ๐ข๐ณ๐ฐ๐ฎ๐ข๐ต๐ช๐ค ๐ค๐ฐ๐ค๐ฐ๐ฏ๐ถ๐ต ๐ธ๐ข๐ต๐ฆ๐ณ ๐ฑ๐ญ๐ถ๐ด ๐ฌ๐ฐ๐ฏ๐ซ๐ข๐ค ๐จ๐ญ๐ถ๐ค๐ฐ๐ฎ๐ข๐ฏ๐ฏ๐ข๐ฏ "๐ฃ๐ข๐ช๐๐ข", ๐๐ฉ๐ฆ ๐ฏ๐ข๐ต๐ถ๐ณ๐ข๐ญ ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ข๐ฏ๐ฅ ๐ฆ๐ญ๐ฆ๐ค๐ต๐ณ๐ฐ๐ญ๐บ๐ต๐ฆ ๐ฅ๐ณ๐ช๐ฏ๐ฌ ๐ต๐ฉ๐ข๐ต ๐ต๐ฉ๐ฆ ๐ฏ๐ข๐ต๐ช๐ฐ๐ฏ๐ข๐ญ ๐ข๐ต๐ฉ๐ญ๐ฆ๐ต๐ฆ๐ด ๐ข๐ญ๐ธ๐ข๐บ๐ด ๐ต๐ณ๐ถ๐ด๐ต