How to deal with knee injuries caused by climbing stairs? How to change the thickening of calves caused by climbing stairs?

We use our knee joints when we go up and down stairs, and we also use our knee joints when we bend our legs and stretch our legs. Some fitness exercises recommend simple stair climbing, but if you exercise for a long time, your knee joints will be more or less damaged. Cycling will also cause some damage to your knee joints. Now, let's learn about the relevant knowledge with Encyclopedia Knowledge Network!

Contents of this article

1. What should I do if I hurt my knee while climbing stairs?

2. How can I change the situation where my calves become thicker when I climb stairs?

3. How long can you ride a bicycle without damaging your knees?

What should I do if I hurt my knee while climbing stairs?

Climbing stairs is the most popular way for people to lose weight nowadays, but if you climb stairs with the wrong posture, it is easy to hurt your knees. If you have a meniscus injury in the knee joint, you will experience symptoms such as knee soreness, pain, locking sensation during movement, and limited movement. You can go to the joint surgery department of a regular hospital for a checkup. Through a physical examination by a specialist and a complete MRI and other examinations, you can clearly diagnose and determine the severity of the condition, and then receive corresponding professional treatment based on the doctor's treatment advice.

How can I change the situation where my calves become thicker when I climb stairs?

Many people often climb stairs and their calves become thicker. The reason for this may be that they do not stretch the thigh and calf muscles in time after climbing stairs, which makes the muscle fibers thick and stiff. You should fully stretch your muscles after climbing stairs to lengthen and straighten the leg muscle fibers, so that the muscles will become slender. To stretch the thigh muscles, bend one foot backward, grab the ankle with your hand, keep the heel as close to the buttocks as possible, and then pull the leg back. When you reach the top, hold it for 15 seconds, then rest and pull again. Repeat 3-4 times for each leg. For the calf, you can stand on the steps, with the back of the foot hanging in the air, and then press the heel down. When you press to the lowest point, hold it for 15 seconds, and repeat 3-4 times. In this way, the muscles will relax and the muscle fibers will lengthen and straighten. Remember not to vibrate back and forth when pulling, but to pull to the top and keep the action, otherwise the effect will not be achieved.

How long can you ride a bicycle without damaging your knees?

If you are sure you want to lose weight by cycling, you need a bike that suits you. If you have bad pedaling habits (such as turning your feet outward or inward), you need to correct them. If you can't correct them, you can only wear cycling shoes, because if the pedaling posture is wrong, one hour of weight loss cycling will still be bad for your knees.

Finally, you should pay attention to the training method. It is definitely not the case that the harder you pedal, the higher the gear. Low pedaling frequency and high speed will increase the burden on the knees. The correct way should be to keep the pedaling frequency between 88 and 110, and the speed should be maintained at 27 to 30 km/h. If you have cycling shoes, remember to practice single-leg circle, so that you can apply balanced force in each position and avoid pedaling dead spots.