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Cycling is a very good fitness and leisure sport, but this kind of outdoor sports is a certain risk. In the face of injury, how to deal with accidental injuries quickly and effectively is a matter of urgency. The following is a summary of many friends. experience of.
(A) knee injury
Riding on the knee is a very good exercise, the doctor will also recommend the wrong person to guess the bicycle to exercise, this is because the bicycle basically does not bear any pressure on the knee, under normal circumstances will not be affected by external forces, The extent of stretching is also within the normal range of knee movement. However, studies have shown that if the rider improperly operates, the knee will also be injured. Damage caused by this cause accounts for about 80% of all knee injuries. The bicycle is completely symmetrical, but the human body is not asymmetric, and various differences in the human body (such as different lengths of legs, flat feet, etc.) will be exposed during cycling. For two hours of cycling, the knees should be bent about 10,000 times. If the knee is painful, it can be applied to the knees, but it is limited to twenty minutes.
Solution: If the pain point is in front of the knee, raise the seat cushion 2~3mm. If the pain point is behind the knee, lower the cushion 2~3mm. Choose a lighter gear ratio or easier route so that your rotation can be at least 60 revolutions per minute or more. When climbing a hill, muscles that alternate between sitting or standing are often used. Adjust the seat cushion to a suitable height. Generally, there are two ways to set the seat cushion height. One is the cross length*0.886, and the other is the height of the seat cushion with the heel to step on to the lowest point of the foot just to straighten the leg! After the knee injury, if you can move, you still need to maintain a reasonable amount of exercise; do not use gears with too high transmission ratios, pick up more laborious gear; on the self-locking pedal, it can correct your incorrect pedaling, protect your knees Perform correct warm-up exercises. When the weather is cold, the human body sends the blood back to the heart, and the blood circulation at the joints is reduced. Be sure to pay attention to the warmth at the knees! When the weather is cold, ride a bicycle and wear knee pads or long trousers!
(b) Low back pain
If you haven't been riding a bicycle for a long time or are not comfortable with cycling, you may feel low back pain. This pain sometimes extends to the legs.
Solution: The more you ride, the more muscles on your back; The muscles on the back and back support the waist, so you should exercise these parts during training; High-quality double-shock bikes also help to reduce the waist. feeling of pain.
(three) neck pain
If you extend your neck for a long time, the muscles on your neck will feel sore. This happens during riding.
Solution: Check if the posture of the bike is correct. The upper body stretches straight, and the back of the bow will make the neck muscles always in a state of tension! The handlebars should not be caught too tightly, and the elbows and shoulders should be lower; the body should be relaxed to ensure that the upper body is flexible. Always massage tightly around the neck muscles, or develop gentler habits. If the pain is severe, please massage the doctor or physiotherapy to relieve neck pain. If the pain persists, you need to find a chiropractor to massage the bone. Note that the cap of the hat should not be pressed too low, it will raise your head abnormally and exacerbate muscle tension at the neck. Wear professional non-slip spectacles to avoid the same problem of lowering the spectacles caused by sweating and lowering the visor.
(four) skin abrasions
Skin abrasions are not serious, just capillary damage caused by blood seeping into the surrounding muscle tissue. However, if dust, sand and other foreign matter get into the wound, it can cause wound infection!
Solution: Put up the scratched area to help prevent bleeding. The wound needs to be cleaned with a brush. In order to keep the wound clean, wear loose clothes. Strengthen the dose and inject tetanus vaccine.
(e) Inflammation of the skin
When this happens, the rider will feel very uncomfortable. The inflamed area is usually the groin, inner thigh, nipple, foot and neck!
Solution: Pay attention to personal hygiene. The medicine box should be clean and the body and clothes should be treated with antibacterial treatment in time. Before starting, wipe off easily inflamed areas with petrolatum and tea tree oil for lubrication and protective treatment. If the weather is warm, wear clothes that are thin and loose.
(6) Sunburn
A general term for sunburn that refers to skin damage and inflammation caused by prolonged exposure to ultraviolet light. After sunburn, the skin first turns red, bursts, then peels off, sometimes accompanied by a burning sensation, itching, and even blisters!
Solution: Apply sunscreen to face, nose, arms, arms, neck, ears, bare legs and other areas. The scar tissue is very sensitive to sunlight. If there is a scar, please cover it with clothes and other things. Wear leg warmers and arm sleeves on your legs and arms. Calamine lotion and ice cubes help ease sunburn. Stick with a good quality moisturizer to relieve symptoms and keep the sunburn area moist.
(7) Hemorrhoids
Acne is a type of abscess. It is painful. It occurs most often between the legs. It is caused by the skin's skin and cushions rubbing against each other, resulting in the breakage of the skin's epidermis, sometimes caused by endogenous hair. of. After these hemorrhoids are infected with sweat, it is easy to pus, so it is impossible to ride a bicycle within a day or two after the occurrence of hemorrhoids!
Treatment: Buy high-quality cycling shorts. After the ride is over, take off the shorts that are soaked by sweat. Change the clean, dry clothes immediately after the shower. If you have acne, wait until the acne matures, cut it open, squeeze out pus, and then disinfect. At the same time, hot wax is used to remove the hairs from the affected area so as not to worsen the acne. (eight) eyes
Some things may hurt the eyes, such as: sunlight, insects, plants, dust, gravel, etc.!
Solution: Buy two glasses: one for shade, and one for wearing when the light is dark (you can buy glasses with replacement lenses or glasses adjusted automatically based on light). If the mud splashes around, you can't just wear glasses. You need to turn your face to one side and block your eyes from the mud with your nose. Fix the eyeglasses on the head with a fixed string so that when the lens is covered with water vapour and mud, it can be easily removed and it can be worn again.
(9) fractures
A fracture is a broken bone. Its symptoms include swelling and pain and it cannot move. If it is a broken bone, the bone may also protrude from under the skin. For cyclists, the most vulnerable part is the clavicle!
Solution: Before the professional medical staff arrives, take care of the injured driver. The fracture can only be handled by a doctor. Be careful not to make the wounds subject to external forces. If it is a broken bone, cover the wound with a clean cloth and then tie it so that blood flow from the wound is inhibited. Fix the injured area with a bandage or splint.
(x) severe rib pain
The sharp, sudden pain in the ribs is caused by injury when the diaphragm pulls up from under the ribs!
Solution: When riding a bicycle, do not lean back on the handlebars. Hold your back straight, straighten your chest, and give the diaphragm enough room to move around. Warm up before exercise. The speed of riding should be measured in a way that the body can withstand.
(11) Heatstroke
Problems with the body's energy regulation mechanism can eventually lead to excessive body temperature and risk! If the body cannot control body temperature through the perspiration mechanism, it can cause heat stroke. Symptoms of heat stroke include fever, dry skin, headache, thirst, nausea, dizziness, fatigue, and drowsiness. Body temperature often rises above 40 degrees Celsius. Heat exhaustion is caused by excessive sweating and excessive salt loss in the body!
Solution: Take the heat-strokers to a cool place. After taking off your clothes, wrap them in sheets that are immersed in cold water. You can also put the patient into the noise basin and lower the body temperature to below 38 degrees. If the patient is awake, give him a drink of saline every 10 minutes to supplement the water. The cyclists can bring some cool oil, Dan Dan, Shi Di Shui and other such medicines to prevent heat stroke.
(twelve) sprain
If the joint suddenly protrudes beyond its normal range of motion, it can cause ligament injuries. Torn ligament fibers can cause pain and make joints weak. If the ligament is completely broken, the joint is more likely to be injured and it is not fixed!
Solution: Take a break, apply ice, and use a bandage to hang it. It can reduce swelling, reduce internal bleeding, and prevent inflammation. With anti-inflammatory cream sticking, you can also use ultrasound therapy or exercise therapy. Gently moving the injured area helps to recover and can prevent muscle atrophy and stiffness.
(xiii) Wrists and hands
The impact is transmitted along the front handlebar to the hands and wrists, causing pain in the wrist and hands. When riding a bicycle, if the arm is straight, the handlebars are too tight, and the pressure on the groin is too great, it will make the wrist and hand feel pain. The position of the brake lever is improper, and when the index finger is placed on the brake lever, the wrist is in a bending posture, which can also cause pain in the wrist.
Solution: Install a shock absorber or shock absorber. Check the posture of the bicycle and the construction of the bicycle: The handlebars can be considered at the end of the handlebar, so that there is more room for hand movement. It should also be noted that when the index finger is placed on the brake handle, the wrist should be straight and in line with the arm. Wear riding gloves. From time to time, the driver took his hand off the handlebars and shake it a few times before grabbing the handlebars. Hold the handlebars in the back half of the hand. Do not use sensitive areas between your thumb and forefinger.
(14) Achilles tendon
The Achilles tendon is located in the back of the ankle, connecting the iliac muscles and the heel, where the pain indicates a problem with your pedaling technique. When the seat is too high, you must try your best to use your toes to pedal. Excessive force for a long time can cause damage to the tendons.
Solution: Adjust the height of the cushion. When you ride the bike, do not move your feet and ankle 90 degrees. If you are on a long journey, try to pedal with different parts of your feet to avoid straining your tendons.
(15) Back
Back pain is usually caused by an incorrect riding posture. When you ride your bike, your back should be arched, and your hips and shoulders should not collapse. This kind of bump will cause the back to slightly re-bow. This is harmless. If the back collapses, the bumps will make the back more subside, resulting in severe spinal pain. Many people who feel uncomfortable in their backs will refit the front handle so that they can sit straight and keep the spine straight. This is wrong. When you ride a bike on a rough road, the straight spine is not cushioned. The bumps will squeeze the joints of the spine and increase the back pain.
Solution: Select the bike that fits your size and correct your riding position. Back pain is usually caused by an incorrect riding posture. When you ride your bike, your back should be arched, and your hips and shoulders should not collapse. This kind of bump will cause the back to slightly re-bow. This is harmless. If the back collapses, the bumps will make the back more subside, resulting in severe spinal pain.