Due to its large amount of activity, spinning bicycles may exert too much force to a certain extent, which may cause certain problems in certain joints. So, what is the reason for leg pain when riding an exercise bike?
Why is leg pain when riding an exercise bike
Caused by lack of exercise
Usually not exercising at all or If you do less exercise and suddenly perform a large amount of high-intensity spinning exercise without buffering, the leg muscles will not be able to adapt for a while, resulting in pain and other uncomfortable symptoms.
Excessive amount of exercise
Riding an exercise bike with too much intensity and for too long can easily produce a large amount of lactic acid during exercise. If it cannot be excreted in time, it will easily accumulate in the body, thus causing Causes soreness in the legs.
The seat is too forward or backward
The front and rear adjustment of the spinning seat can determine the angle of leg bending. A saddle that is too far forward will increase the bending of the legs and increase the pressure on the knee joint; and if the saddle is too backward, the legs need to be stretched further to step on the pedals, and the leg muscles will easily exert more force than their own muscles. The tolerance range may cause muscle strain and pain.
The pedaling frequency is too fast
When riding a spinning bicycle, in order to keep up with the rhythm, you ride with a fast pedaling frequency. The faster the frequency, the greater the force on your legs. , it is easy to cause leg soreness or strain pain after riding.
Incorrect riding posture
When riding a spinning bicycle, due to not paying attention to the riding posture, postures such as legs turned outwards and toes pointed down can cause the legs to Pain caused by injuries during exercise.
What to do if your legs hurt while cycling
Massage to relieve acidity
After 48 hours of spinning training, if your thighs still feel sore, you can massage the sore areas with ways to relieve symptoms.
Method: When massaging, follow the muscle lines and do not push to the joints, otherwise the risk of injury will be increased.
Foam roller compression
The principle of foam roller compression to relieve delayed onset muscle soreness (DOMS) is to use the body's self-inhibition principle to relax tense muscles and reduce muscle tension. , thereby relieving leg muscle soreness (DOMS) after riding an exercise bike.
Method: Do it before a spinning class. Place the foam roller under your sore legs, and use your own body weight to repeatedly roll slowly on the foam roller for 1 to 2 minutes.
Apply cold compress immediately after riding
Cold compress can constrict blood vessels, reduce local congestion, inhibit sensory nerves, reduce pain, and relieve leg pain and soreness after spinning. Cold compresses should be used immediately after an injury. The sooner you start after an injury, the better.
Method: Put half a bag of crushed ice (or ice water) into an ice bag made of rubber, tie the mouth of the bag tightly, and use a towel or cloth cover to separate the ice bag from the skin. The interval between cold compresses is generally 1-2 hours, and each application is 20 minutes. You can use it multiple times for better results.
It is better to ride a spinning class several times a week
At least three times a week
Taking a spinning class in the gym as an example, a spinning class lasts 45 minutes , the calories consumed are about 400-500 calories, which is equivalent to 75 minutes of long-distance running. The coach will use different music to string it together, and the whole process is: warm-up and stretching, regular sitting exercises, mountain sprint exercises, and stretching and relaxation.
People who have no exercise habits should do it step by step
A common mistake that novices of spinning bikes make is to exercise every day because of their high enthusiasm when they start fitness, and the intensity of each exercise is also very high. Often overtraining will cause symptoms such as fatigue and excessive muscle soreness within a short period of time. Then it will stop again. In fact, spinning spinning can be developed into a long-term exercise habit, and it is better to stick to it.
People who have no exercise habits can slowly increase the number of spinning exercises from twice a week to three times a week.
Illustration of the correct riding posture of a spinning bicycle
Sitting and flat pedaling
1. After the chair and handles are adjusted to the correct height and distance, place your hands easily on the center of the handles ;
2. Imagine the feeling of walking in the park, and use the three force methods of "stepping, dragging, and pulling" to continuously step in circles;
3. Be careful not to touch your feet If you have an external horoscope, it is not recommended to stand on tiptoes when pedaling to avoid cramps.
When riding a spinning bicycle, special attention should be paid to the fact that the knees should not be in a splayed or splayed shape to avoid unnecessary sports injuries and body changes.
Standing and riding flat
1. Sit your hips back and lean your upper body slightly forward naturally. If you feel that both your buttocks and thighs are exerting force when pedaling, you have basically mastered the correct position of force.
2. Hold the handles slightly further apart than when sitting, and be careful not to twist your upper body too much when pedaling, so that you can properly exercise your lower body.
When doing this pose, you can imagine that the flywheel of the spinning bicycle has been taken away, and you are like running on a treadmill. In addition, avoid keeping your upper body too straight.
Standing Hill Climbing
1. The pedaling method of physical standing running simply requires holding the handle at the highest point of the spinning bike.
2. You can use the power of your abdominal muscles to step on, but you still need to pay attention to your buttocks sitting back and your upper body naturally pressing forward slightly.
3. Increase the resistance and imagine the riding action of climbing to the top of the mountain.