Introduction: Although cycling is a great way to keep active, you must do it correctly to preserve your joints and improve your performance. Whether your riding is competitive or informal, maintaining your body will help you to keep pedalling for many years to come. dr joseph mercola stresses the need for correct riding methods, particularly to preserve joint condition. Following professional advice will help you prevent common injuries, maintain strong joints, and increase your road performance.
Modify Your Bike for Safety and Comfort
Making sure your bike fits you correctly is among the most important components of riding. Both too little and too big bikes can cause extra pressure on your hips, knees, and lower back especially. Change your saddle height such that, at the bottom of every pedal stroke, your legs are somewhat bowed. This will help your knees to move smoothly and lessen their strain.
Equally as important is the stance of the handlebars. It is important to ensure that the height of your handlebars is comfortable in order to avoid putting undue stress on your shoulders and wrists. Always keep in mind that a proper bike fit not only improves comfort but also increases efficiency.
Before Every Ride, Warm Up and Stretch
Warming your muscles and joints is vital before riding your bike. This stage can significantly affect how your body reacts to the ride. Start with modest aerobic activities like jogging or walking to boost muscular blood flow. Use these dynamic stretches aimed at your hips, legs, and back. These stretches lower your chance of joint damage and ready your body for the activity required in riding.
Gain strength by cross-training
While cycling is a great kind of cardio, adding strength training to your program will help to further protect your joints and improve your performance. Targeting the core, hips, and legs will assist in stabilizing your hips, legs, and joints, preventing injuries. Great ways to build the muscles supporting your knees, hips, and back are squats, lunges, and planks. Additionally, enhancing flexibility and joint performance is cross-training with other low-impact exercises like swimming or yoga.
Following these basic ideas can help you protect your joints and improve your riding skills, thereby enabling you to enjoy this sport for many years. Remember, dr joseph mercola emphasizes that riding tomorrow will be a better, more fun experience if preventative actions now help to shape today. Attend to your body; it will take care of you.