1, knee injuries cycling on the knee is a very ideal exercise, doctors will also recommend people with bad knees guess pedal bike to exercise, this is because cycling on the knee basically does not bear any pressure, under normal circumstances will not be subject to the impact of external forces, its extension is also in the normal range of activities of the knee. However, studies have shown that knees can also be injured if riders do not handle them properly. This cause of injury accounts for about 80 percent of all knee injuries. The bicycle is completely symmetrical, but the human body is not. Various differences in the human body, such as different lengths of the legs and flat feet, are exposed during cycling. A two-hour bike ride requires about 10,000 knee bends! Solution: Apply ice to the knee, but limit it to 20 minutes. If the pain is in the front of the knee, raise the saddle 2-3mm. if the pain is behind the knee, lower the saddle 2-3mm. choose a lighter gear ratio or an easier route so that your rotation can be at least 80 revolutions per minute. When climbing, alternate the muscles used from time to time in a sitting or standing position. Adjust the cushion to the right height, the height of the cushion generally has two methods to determine, one is to span the length of 0.886, and another is to seat to the car with the heel to the lowest point of the pedal just straighten the leg cushion height! After the knee injury, if you can move, still need to maintain a reasonable amount of exercise! Do not use the transmission speed ratio is too large, pedal up the more laborious gear! Use self-locking pedals, they correct your incorrect pedaling and protect your knees! Do the right warm-up exercises! When it’s cold, the body sends blood back to the heart and circulation to the joints is reduced, so be sure to keep your knees warm! When riding in colder weather, wear knee pads or ankle-length pants! 2. Back pain If you have not ridden a bicycle for a long time or are not used to cyclocross, you may feel back pain. This pain sometimes extends all the way to the legs! The solution: The more you ride, the stronger the muscles in your back! The abdominal and back muscles support the lower back, so make a point of working those areas during training! A high quality double shock bike will also help reduce lower back pain! 3. Neck pain If you stretch your neck for a long time, the muscles in your neck will feel sore. This happens during cycling. Solution: Check if the cycling position is correct. Having your upper body stretched out straight and your back arched will keep your neck muscles under tension! Don’t grip the handlebars too tightly, elbows and shoulders should be lowered; relax your whole body and make sure your upper body movement is flexible! Massage the taut neck muscles often, or develop the habit of exerting more gentle force. If the pain is more severe, ask a massage doctor for massage or physical therapy, both of which can slow down the neck pain! If the pain persists, then you need to find a chiropractor to massage orthopedic! Be careful not to press the brim of your hat too low, it will make your head abnormally high and intensify the muscle tension in the neck area! Wear professional anti-slip glasses, so as not to sweat caused by the glasses slide so and the brim pressed low the same problem! 4, skin abrasions Skin abrasions are not serious, only capillary damage, blood infiltration into the surrounding muscle tissue caused by. However, if dust, sand and other foreign bodies into the wound, will lead to wound infection! Solution: Holding the abrasion up helps prevent bleeding; the wound needs to be cleaned with a brush. To keep the wound clean, wear loose-fitting clothes! Intensify the dose and get a tetanus shot! 5. Inflammation of the skin When this occurs, the rider will feel very uncomfortable. The inflammation is usually in the groin, inner thighs, nipples, feet and neck! Solution: Pay attention to personal hygiene, keep your medicine cabinet clean, and keep your body and clothes treated with antibacterial treatment! Lubricate and protect inflammation-prone areas by rubbing them with petroleum jelly and tea tree oil before you leave! If the weather is warmer, wear clothes that are thinner and looser! 6, sunburn A common term when sunburn refers to skin damage and inflammation caused by prolonged exposure to UV rays. After the sunburn, the skin is first red, burst, then peeling, sometimes accompanied by a burning sensation, itching, and even blisters! Solution: Apply sunscreen to the face, nose, arms, arms, neck, ears, bare legs, etc. Scarred tissues are very sensitive to sunlight, so cover scars, if any, with clothing and other things; wear leg and arm sleeves on legs and arms; Hearthstone solution and ice help soothe sunburn. Stick with a better quality lotion to relieve symptoms and keep the sunburned area moist! 7. Acne Acne is an abscess that is painful and occurs mostly between the legs. It develops from a break in the epidermis of the skin caused by the skin and seat rubbing against each other and squeezing each other, sometimes caused by ingrown hairs. These boils become infected with sweat and can easily become pus, so riding a bike within a day or two of the appearance of acne is out of the question! Treatment Purchase high quality cycling shorts. After your ride, take off your sweat-soaked shorts and change into clean, dry clothes immediately after your shower! If you get acne, wait for the acne to mature, cut it open, squeeze out the pus, and disinfect it. Also use hot wax to get rid of sweaty hair on the infected area to avoid worsening acne! 8.Eyes Some things may hurt your eyes, such as: sunlight, insects, plants, dust, stones mud, etc.! Solution: Buy two pairs of glasses: one for shading, one for wearing in low light, you can buy glasses with replacement lenses or glasses that automatically adjust according to the light. If the mud splashes around, you can’t just wear glasses, but you need to turn your face to the side and use your nose to block the mud for one eye! Use the fixed rope to fix the glasses on the head, so that when the lenses are covered with water vapor and mud can be easily taken off, but also can be put on again 9, fracture Fracture is a broken bone, the symptoms include swelling and pain, can not move. If it is an invasive fracture, the bone may also protrude from under the skin. For cyclists, the easiest part to fracture is the clavicle! Solution: Take care of the injured rider until a medical professional arrives. Fractures can only be dealt with by a doctor! Be careful not to subject the wound to further external impact. If it is an invasive fracture, cover the wound with a clean cloth and tie it up, this will inhibit the flow of blood out of the wound. Use a bandage or splint to hold the injured part in place. 10. Severe pain in the ribs This sharp, sudden pain in the ribs is caused by an injury when the diaphragm is pulled upward from under the ribs! Solution: When riding, do not arch your back on the handlebars, straighten your back and straighten your chest to give the diaphragm enough room to move; warm up before exercise. Riding speed should be measured, to be able to withstand the body as the degree! 11, heatstroke Problems with the body’s energy regulation mechanism will eventually lead to high body temperature and cause danger! If the body can not control the body temperature through the sweating mechanism, it will be heatstroke. Symptoms of heatstroke include fever, dry skin, headache, thirst, nausea, dizziness, weakness, drowsiness. Body temperature often rises above 40 degrees Celsius. Heat stroke exhaustion is caused by excessive sweating and loss of salt from the body! Solution: Carry the heatstroke victim to a cooler place, undress and wrap him with a sheet soaked in cold water, or put him in a noise basin to lower his body temperature to below 38 degrees! If the patient is more awake, give him salt water every ten minutes to rehydrate! Riders can bring their own cool oil, man-tan, ten drops of water and other such heatstroke prevention drugs! 13, sprain If a joint suddenly extends outside its normal range of motion, it can lead to ligament injuries. A tear in the ligament fibers causes pain and makes the joint feel weak. If the ligament is completely torn, the joint is more likely to be injured and very immobilized! Solution: Resting, icing, and hanging with a bandage will reduce swelling, decrease internal bleeding, and prevent inflammation! Apply an anti-inflammatory cream, or use ultrasound for physical therapy or exercise therapy. Gently move the injured part helps to recover and can avoid muscle atrophy and stiffness! 13, wrist and hand The impact is transmitted along the front * to the hand and wrist, which will make the wrist and hands feel pain. When riding a bike, if the arms are stretched out very straight, the handlebars are gripped too tightly, and the pressure on the groin is too great, it will make the wrists and hands feel painful. Improperly positioned brake handlebars, with the wrist in a bent position when the index finger is on the handlebar, can also cause wrist pain! Solution: Install shock absorbers or shock bars! Check the cycling posture and bicycle construction: Consider installing a vice grip at the end of the handlebars so that there is more room for hand movement. Also note that when the index finger is on the handlebar, the wrist should be straight and in line with the arm! Wear cycling gloves! Take your hands off the handlebars from time to time during the ride and shake them a few times before grabbing the handlebars. Use the back half of your hand to grab the handlebars, and don’t use the sensitive part between your thumb and index finger! 14. Achilles tendon The Achilles tendon is located at the back of the ankle and connects the peroneal muscle to the heel. When the seat is too high, you must use your toes to pedal as hard as possible, and prolonged overexertion will lead to damage to the tendon. Solution: Adjust the height of the saddle and try not to move your feet and ankles at 90 degrees while riding. If it is a long trip, you should try to pedal with different parts of the foot to avoid too much tension on the tendons. 15. Back Back pain is usually caused by incorrect riding posture. The back should be arched when riding, and the hips and shoulders should not collapse, so that bumps will make the back slightly arched some more, which is harmless. If the back is collapsed, bumps will cause the back to sink even further and can lead to severe spinal pain. Many people who feel back discomfort will modify their front handlebars high enough so that they can sit straight while keeping their spine straight, which is not right. When you ride on rough roads, a straight spine has no cushion and bumps can cause the spinal joints to squeeze together, aggravating back pain. The solution: Choose the right size bike for you and correct your riding position! Back pain is usually caused by incorrect riding posture. The back should be arched while riding and the hips and shoulders should not collapse so that bumps will cause the back to slightly arch again, which is harmless. If the back is collapsed, bumps will cause the back to sink even further and can lead to severe spinal pain.