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by hinkley
1462 days ago
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Slow down (less interval training), spin more, adjust the bike. Once upon a time I helped fit people for bicycles. The rule for Chen and bicycles is that there is a little bump of bone below the knee cap, it’s where the tibia flares out and I think a tendon attachment. That should always stay behind the ball of your foot. And your knee should be 95% straight at the bottom of the stroke. Not quite straight, but if you flex your ankle you can just hit fully locked. This engages the lowest bulb of the quad which also helps avoid injury. The problem with cyclists is the tendency to lean foreword when they walk, which exacerbates the knee over ball problem. You need to lean back a bit, relax the hips. As an experiment, try walking without locking your knees. Also keep your feet farther apart, like there’s a board on the ground, though that help more with fallen arches, and will make some hip muscles sore while they become less atrophied. And if your knees are sore after a workout, that is cartilage inflammation and you need ice and ibuprofen and think hard about how not to do that next time, because you are doing damage. For me where the tai chi helped here is that by shifting my weight back I’m using cartilage around the injury more, which is still fairly healthy. |
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Ice and cold therapy has been largely debunked for the conditions you mentioned. Your advice is generally outdated and not aligned with evidence based medicine or successful endurance sports coaching.