CYCLING A BOON FOR KNEES OR A MYTH ???.

CYCLING A BOON FOR KNEES OR A MYTH ???.

Cycle is a poor man’s transport, hobby of rich man and medical activity for the old. In most of the cases, a child life starts with a cycle, two wheeled & tri – wheeled irrespective of his/her status of being from a rich, middle or poor family , hence, it may be mentioned that the cycling activity starts in the beginning of childhood and it becomes a sport at 10-12 years of age.

As cycling is increasing the problems are also increasing some say cycling is a boon for knees as it strengthens them but some says that cycling has give me the knee pain which we call as anterior knee pain .

While there is some validity to the belief that cycling does less damage to the cartilage in the knee because of the low level of impact involved, it doesn't mean that the sport doesn't present an opportunity for knee injuries.

Patellofemoral syndrome and Patellar tendonitis are two common cycling-related injuries caused by overuse, weak muscles and improper bike fit. Both can make cycling nearly impossible.

1.     Overpowering of the vastus lateralis - VMO, or vastus medialis oblique, is a quadriceps muscle that runs along the inside  of the thigh down towards the knee. In cycling, the vastus lateralis  often becomes overdeveloped, resulting in a muscular imbalance. The overpowering of the vastus lateralis can make the kneecap track too much towards the outside of the femur during pedaling, which in turn wears away the cartilage and causes pain. 

o        The Fix: Stretch the lateral side of the leg with IT band and quadriceps stretches. Once you have gained flexibility, strengthen the VMO.                                              

2. Over use - The patella can also begin to track incorrectly because of overuse. When fatigue sets in,the body compensates however it must to do what's being asked. Aside from training more than your body is used to, pushing big gears can be a culprit.

• The Fix -Increase your cadence to pedal over 80 revolutions per minute (rpm). Spinning in an easier gear puts less stress on knee joint. It will also keep the quads from becoming fatigued, which will help to keep the kneecap tracking correctly.

3. Patellar tendonitis - It is caused by inflammation of the tendon that supports the kneecap. Increasing your mileage too quickly and poor bike fit are your two most likely causes. An anti-inflammatory such as Ibuprofen and ice should be used to help reduce the inflammation. Saddle position and cleat adjustment are the two primary areas of concern when treating knee pain from cycling.

·         The Fix: The most common cause of patellar tendonitis is a seat that is too low or a seat that is too far forward could also be the culprit. The aggressive angle of the knee in relation to the pedal can put undue stress on the knee joint. By sliding your saddle back, you change this angle. Small adjustments can make a world of difference. Lastly, the position of shoe cleats plays a significant role in the stress placed on the patellar tendon.

     4.Swelling  in knee  If inflammation has been caused by overuse, rest is a key requirement. As long as you are irritating your injury through the repetitive motion of cycling, you aren't likely to get better.

• The Fix: When you do start feeling better, increase your mileage slowly. The 10-percent rule is a good one to follow. Also keep in mind that training on hills forces you to put out more power and usually forces cyclists to pedal at lower cadences (depending on the grade). Stay away from long, steep climbs until you've built yourself back up to your normal mileage. Once you're there, increase your miles by no more than 10 percent per week.

"Cycling is good for people in all ways: their health, their well-being, and it does no damage to the environment. It can, however, be dangerous, and this has to be addressed.

           --- Jeremy Corbyn "

CHANGE OF WEATHER CAN GIVE JOINT PAINS !!!

The skies are clear blue, but your ankle starts flaring up with arthritis  pain. Could a storm be looming? You feel it in your bones, but is it just an old wives' tale? Or can joint pain actually predict weather changes?

CHANGE OF WEATHER IS A CHANGE OF PRESSURE ON THE JOINTS WHICH GIVES JOINT PAINS .
Blame it on the barometric pressure: Any change in pressure, or the weight of the air pressing against the surface of the earth, can trigger joint pain or headaches in some people.

Barometric pressure often causes levels of fluids in the body to fluctuate.

Barometric pressure changes, as well as changes in humidity and temperature, might affect the pressure in the brain, or the way the brain blocks pain.

Joint pain is caused by a triggering of neuroreceptors in nerve endings that are sensitive to such change. While the exact cause remains elusive, the fact that millions of people with arthritis or bone and joint injuries complain of pain when the weather turns cloudy or damp remains prevalent in medical practice scenarios around the world.

Dehydration 

Studies have determined a direct link between humidity and dehydration in the body. High humidity levels in the air thicken the blood, which increases pressure in the blood vessels and requires more effort by the heart to pump blood throughout the body.Dehydration causes joint pain because joint cartilage contains large amounts of water. Hot and humid environments cause excess sweating and loss of body fluid.

Temperature Variations

Temperature variations have long been believed to be a trigger for joint pain in many individuals with arthritis or other bone and joint injuries. The changes in weather, such as warm and dry to damp and cold also triggered baroreceptors in joints that caused increased sensation of joint pain in individuals of all ages. Humid weather especially causes already sensitive or inflamed tissues to expand, increasing pain for arthritis sufferers.

TIPS FOR JOINT PAIN IN HUMID WEATHER 

·       HYDRATE your self  with juices ,water ,soups, fruits.      

·     Supplement Vitamin D --Low level of vit D increases the risk of osteoporosis which gives joint paints so talk to your doctor about your need for supplements or vitamin D-fortified foods. 

·     Stretching indoors, jogging in place (if you're going for a run), heat creams and heating pads can all help loosen up stiff joints, "The main thing is to make sure you warm up well."

As for weather-related pain, it hurts, but it's only temporary: Your joints should return to normal as soon as the weather changes

So when your great-aunt said she could "feel" a storm coming on, she was likely right.

Enjoy all weather and remain health 

TEN TIPS TO IMPROVE TO KEEP YOUR JOINTS HEALTHY :

TEN TIPS TO IMPROVE  TO KEEP  YOUR JOINTS HEALTHY : 

5. Go Low-Impact  What exercise is good? The best choices are activities that don't pound your joints, like walking, bicycling, swimming, and strength training..

6. Know Your Limits

It's normal to have some aching muscles after you exercise. But if you hurt for more than 48 hours, you may have over stressed your joints. Don't push so hard next time. Working through the pain may lead to an injury or damage.        










7. Ease Your Load

Consider your joints when lifting and carrying. Carry bags on your arms instead of with your hands to let your bigger muscles and joints support the weight.

8. Chill Out Pain

Ice is a natural -- and free -- pain reliever. It numbs the hurt and eases swelling. If you have a sore joint, apply a cold pack or ice wrapped in a towel. Leave it on for up to 20 minutes at a time. You can also try a bag of frozen vegetables wrapped in a towel. Never apply ice directly to your skin.

9.Flex Some Muscle
Get stronger to give your joints better support. Even a little more strength makes a difference. A physical therapist or certified trainer can show you what moves to do and how to do them. If you have joint problems, avoid quick, repetitive movements.

10.Treat Joint Injuries

They can add to the breakdown of cartilage in your joints. If you get hurt, see your doctor right away for treatment. Then take steps to avoid more damage. You may need to avoid activities that put too much stress on your joint or use a brace to stabilize it.

          " Keeping your joints healthy is a way                                                                                               to keep yourself health "

Regardless of age, it's time to start taking care your joints so you can enjoy life.

Regardless of age, it's time to start taking care your joints so you can enjoy life.

TEN TIPS TO IMPROVE  TO KEEP  YOUR JOINTS HEALTHY :

    1  Stay in Motion

It's the golden rule of joint health: The more you move, the less stiffness you'll have. Whether you're reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and get active.

     2.   Safety First

  Always try to protect the joints from undue hitting,bumping of the joints. Always Pad your joints when you do sports and if the joints are aching always apply braces .

     3.  Lean In to Your Weight   

                 Your size affects some of the strain on your hips, knees, and back. Even a little weight loss can help. Every pound you lose takes 4 pounds of pressure off the knees. Ask your doctor , nutritionist  what's the best way for you to get started.

   4. Don't Stretch Before Exercise 


Flexibility helps you move better. Try to stretch daily or at least three times a week. But don't do it when your muscles are cold. Do a light warm-up first, like walking for 10 minutes, to loosen up the joints, ligaments, and tendons around them.

WHAT ARE JOINTS

WHAT ARE JOINTS  

A joint is where two or more bones meet and is made up of a number of different parts that all work together so that we can bend, stretch, twist and turn easily – but within certain limits. Most of our joints are designed to allow bones to move only in certain directions.
The ends of your bones are covered in a thin layer of cartilage. This cushions the joint and helps to spread the load evenly when you put pressure on it. Its smooth, slippery surface allows your bones to move freely, without friction.
Surrounding the joint is a tough, fibrous sleeve called the capsule, which stops your bones from moving too much. The inner surface of the joint capsule (the synovium) produces a thick fluid that nourishes the cartilage and lubricates the joint.

Within or just outside the joint capsule are ligaments that help to hold the joint together and prevent it dislocating. The bursa helps to reduce friction in the joint.
At either side of the joint, your muscles are attached to the bones by tendons. As your muscles contract, they pull on the bones to make the joint bend, straighten or rotate.