SET YOURSELF UP FOR BIKING SUCCESS EXPERT ADVICE FROM SPIRE LITTLE ASTON’S SPECIALIST HIP AND KNEE CONSULTANT
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With the evenings becoming lighter, we talk to specialist hip and knee surgeon, Mr Sabur Malek about setting yourself up for success if you are wanting to begin biking this year!
When hip or knee problems strike, it’s easy to exercise less for fear of doing more damage than good. However, cycling offers a great way to exercise and lose weight, which will actually do your joints some good rather than causing any damage. Not to mention the chance to enjoy the outdoors and an endorphin hit.
Simply put, cycling is great for your joints because it is a non-impact form of exercise. This means there is no jolting of your joints, in contrast to running, which is a high-impact activity and puts greater strain on your joints. Football also has a higher risk of joint injury due to the amount of twisting and turning involved.
The only way cycling can damage your joints is if your seat is set too low. If you buy your bike from a specialist shop, they’ll adjust the seat for you to make sure it’s the correct height.
Getting the right frame size is also important to help get the right fit. Online calculators are available on many bike manufacturer websites. Simply enter your height, inner leg length and arm length in order to determine the right frame size to order.
Cycling isn’t just a great way to exercise because it protects your joints, it’s also cost effective, flexible and social.
If you have a disability, there are specialist bike shops that offer bikes tailored to your mobility needs. This includes tricycles if you have balance issues, electric bikes (ebikes) if you have muscle weaknesses or are elderly, and hand bikes if you have lower body injuries.
Road biking is ideal and will give your legs a good workout. With an increasing number of cycling lanes, the risk of dealing with motor traffic is much reduced. Look locally for trails that are marked by the National Cycling Network. These may be on road, on designated cycle paths or a combination of the two.
If you have joint problems, exercise is recommended at least two to three times a week for around 30–45 minutes. Cycling is one of the best types of exercise for joint degeneration because it will tone your muscles, which help support your joints and therefore take some of the stress off them.
However, it is important not to overdo it with your exercise as this can wear your joints out. You don’t need to push yourself extremely hard. Although it is good to get your heart pumping from a heart-health point of view, when it comes to your joints and lower body workouts, steady exercise is all that is needed.
Remember, always make sure that you stretch your hamstrings before and after cycling, as cycling has a tendency to cause short hamstrings. With your stretches complete, you can then enjoy the health benefits and fun of cycling.
In May, Mr Malek is hosting free mini virtual appointments to talk about your various hip or knee problems, if you think you may benefit from talking to an expert, book your free appointment on Thurday 12th May 2022.
Search ‘Spire Little Aston Hospital events’ Call 0121 514 7084
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