Reducing pain and stiffness in the knee thanks to hard cycling

Gỉam đau và cứng khớp gối nhờ chăm chỉ đi xe đap -2

You are sick arthritis of the knee Excruciating pain from the pain and seeming your movement becomes much more difficult. Your therapist recommends that you exercise to improve and bring the best results to reduce pain and make you move better. There are many methods of exercise such as walking, swimming or cycling … and you decide to choose a bike that will accompany you in the treatment of knee pain.

Train and improve knee pain with a real bike workout program. It increases flexibility, reduces joint pain while fighting fatigue. Of course when stiff and painful joints will easily make you fall, the thought of walking around can be daunting, but you don’t need to run a marathon or swim fast like a competitor in Olympic tournaments. In order to reduce arthritis symptoms. Exercise can both relieve pain and help maintain weight for better health.

1. Why exercise is important for people with knee pain?

Exercise can help you improve your health and fitness without hurting your joints. With your current treatment program, exercise with a bike can help:

Strengthen the muscles around your joints

-Helps maintain strength for bones

– Gives you more energy to be more flexible in everyday life

-Helps you to have a better night’s sleep

– Helps you to control your weight

– Improve the quality of your life

-Improve your balance

Although you may think that the exercise can cause pain and stiffness in your joints that is not the case. Lack of exercise can actually make your joints more painful and stiff.

That’s because strong muscles and tissues around you are crucial for maintaining the support of your bones. Failure to exercise can weaken the supporting muscles and create more strain on your joint area.

2. Check with your doctor first

Reduced pain and stiffness in the knee thanks to hard ride on the bike -1
It’s a good idea to have your knee checked before you are bothered by pain

Talk to your doctor about exercise that is right for your treatment plan. Which exercises are best for you depends on the type of arthritis and what types of joints are involved. With the help of a physical therapist, you can work with you to come up with an exercise plan that offers the greatest benefits with the aggravation of joint pain.

3. Exercises for patients with knee arthritis

Your doctor or physical therapist can recommend exercises that are soothing for you, which may include movement and strength training exercises, aerobic exercise and activities. other .

-The movement exercises

Reduced pain and stiffness in the knee thanks to hard ride on the bike -2

These exercises can help you reduce stiffness along with your ability to move your joints through full motion. Exercises can also include movements such as lifting your arms to your head or rolling your shoulders forward or back. In most of these exercises can be done daily.

– Strengthen exercise

These exercises can give you stronger muscle-building abilities to help you support and protect your joints. Weight training is an example of strength training exercises that can help you maintain and increase your muscle strength. Remember to avoid exercising in the same muscle group for two days in a row. Take a break between a day of exercise and take a few more days if your joints are likely to hurt or swell.

Weight training is also a wallet for strengthening exercise that can help you maintain or increase your muscle strength. Remember to exercise in the same muscle group for two days in a row. Take a break from exercise and spend a few more days if your joints are sore or swollen.

When you start a strength training program, a three days a week program can help you improve, but two days a week is all you need to be able to maintain your benefits. .

Combine aerobic exercises

With an exercise or stamina helps with overall exercise. They seem to improve heart health and help you manage your weight better giving you stamina as well as energy.

Examples of easier low-impact aerobic exercises on your joints include cycling sports. Do your best to complete about 150 minutes of moderate intensity aerobic exercise each week. It is okay to break the time down into 10-minute blocks if that’s easier on your joints.

Moderate intensity exercise is safest and most effective if it is done most days of the week but a few days a week is better than not exercising. To be able to determine if you are in a moderate intensity exercise zone you can conduct exercise conversations even though your breathing rate will likely increase.

-Other activities

Any movement, no matter how small it is, can help with small activities like walking, mowing the lawn or walking the dog.

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Combining other exercises for quick relief of muscle pain

Body-awareness exercises such as the gentle yaga form or tai chi can completely help you improve your balance, prevent falls, improve posture and coordination, promote relaxation stretch. Be sure to tell your instructors about your condition and avoid positions or movements that could cause pain.

3.Tips to protect your joints while cycling

Start cycling slowly to reduce the impact on your joints. Exercise if you are inactive for a while. If you push yourself too hard you can overwhelm your muscles and cause pain in your joints.

Keep the impact low: low impact exercises like cycling around in a park can help you reduce stress significantly as you move.

Apply heat: the heat can help relax your joints and muscles, relieving any pain before you start. You can use a treatment by placing a warm towel or placing your feet under warm shower water, which will help muscles relax and painless. This should be done within 20 minutes.

Move gently, by moving your joints at first to warm up. You can also start with 5-10 minute exercises before moving on to a longer duration exercise.

– Ride more slowly: Ride a bike with gentle movements if you feel pain, please rest. If you experience common joint pain you may find that something is not right. Slow down if you notice swelling or redness in the joint area.

-Do use ice on your joints for up to 20 minutes as needed after activity especially when activity can cause joint swelling. Trust your instincts and don’t generate more energy than you think your joints can handle. Make it easier and gradually increase your exercise distance and intensity as you progress.

4. Don’t overdo it

You may notice some pain after exercise if you are inactive for a while. In general, if you are in pain for more than two hours after exercising, you may find the exercise too strenuous, talk to your doctor about the pain you are suffering from, it seems likely. is a more serious sign.

If you have rheumatoid arthritis, ask your doctor if you should exercise during general or local outbreaks. One option is to work out by doing motion exercises to keep your body moving or exercising in water to strengthen joint cushioning.

Check with your doctor about exercise programs in your area for people with arthritis. In some hospitals, as well as clinics and health clubs may offer more special programs.

The above are shares that can be considered quite useful for you to improve your condition. One thing to note is that you should choose for yourself a sports bike that fits more comfortably.

>>> You may be interested in: How to exercise with bicycle for people with rheumatoid arthritis

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