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Post by pjax on Oct 12, 2007 0:01:20 GMT 8
knees are probably a biker's most important asset
share your knowledge on how to take care of our knees!!
1) is it true that biking is less strenuous to knees compared to basketball, running, badminton etc? 2) does glucosamine really help? what should we know when we take glucosamine? 3) what foods should we avoid and what foods are good for knees/joints? uric acid is bad. no more togue (bean sprouts) and sitaw for us. 4) how important is stretching? and what's the proper way to "stretch" /warm up our knees?
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Post by jr on Oct 12, 2007 2:35:02 GMT 8
knees are probably a biker's most important asset share your knowledge on how to take care of our knees!! 1) is it true that biking is less strenuous to knees compared to basketball, running, badminton etc? 2) does glucosamine really help? what should we know when we take glucosamine? 3) what foods should we avoid and what foods are good for knees/joints? uric acid is bad. no more togue (bean sprouts) and sitaw for us. 4) how important is stretching? and what's the proper way to "stretch" /warm up our knees? 1). its true. lots regular xc and regular runner converted to biking. 2) taken once in while. I read lots of articles really help the joints. Just follow the proper intake guidelines. 3) Hmmmm...food to avoid maybe to much salt? I think consume fruits, calcium, vitamin C, E will help. Probably Nilaga is the best ;D. 4. The most important to avoid knee problem is to control upper body weight. Remember your knee taking all the pressure on your upper body. Also squats, hamstring and leg press exercises will help the knee during rides. Get use to clipless. Instead of pushing down on pedal stroke use your bigger muscle hamstring instead by pull up. This will benefits your stamina and have long less stress rides. This are my shares...
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Post by allegra on Oct 12, 2007 8:22:30 GMT 8
Quit running , it's a horrible activity anyway I've got chronic ijuries in my knees and itb because I'm flat footed flat foot -> overpronate->runners knee I use an orthotic , a patella band , and 1000mg glucosamine/chondroitin a day and pool running Dont know how effective they are but I'll find out this sunday
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Post by gadgets88 on Oct 13, 2007 9:38:18 GMT 8
1. Biking is less strenuous to the knees, doesn't mean it is less damaging. If you're pedaling the wrong way (going against the natural range of motion of your bones over and over again), you cause trauma and hurt yourself just the same. The secret of injure-free sports is basically getting in shape the right way: proper technique, right frame of mind, consistent training, not overdoing it. Scientific knowledge also helps. More important than what the (non-athlete) physician says, the athlete himself should be aware of his own body and decide the limit his own body can go at a given time and condition. There's proper nutrition and rest. 2. My pop is taking Glucosamine+Chrondointin tablets everyday for his osteoarthritis thingy. He was told to take it religiously, in the right dosage (2 tabs/day). I still wondering if this glucosamine thingy can be taken like a vitamin, as I heard many badminton players are doing. I'd stay away from supplements (I'm not familiar with) as much as I can. 3. Food rich in uric acid is bad only if you are predisposed to the ailment that should avoid it. Billions of Asians eat tofu and bean sprouts EVERY SINGLE DAY and they are still alive and kicking. Look Ma, no problemo! 4. Stretching and cooling down is an integral part of the sport. Whether you're into powerlifting, golf, tennis, martial arts, whatever... Knowing how to do so properly differentiates the men from the boys... and how long you can keep up with the sport. For more info regarding training, pls visit fil-chi cyclingWe are presently compiling (backing up) all bike related articles in that new forum. Anybody who wants to contribute and back up whatever valuable, pertinent, scientific articles we have here in PinoyMTBiker, please feel free to post the articles and links there. There's still the question of how to back up the discussions (and humor) we have here in PinoyMTBiker! How how the carabao?
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Vit
Bike Commuter
4 years smoke free
Posts: 56
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Post by Vit on Oct 13, 2007 20:10:18 GMT 8
I had a problem with my left knee due to running in my younger years. When I took up biking, the problem was still there. Still, I was able to continue biking by shifting to relatively lower gear (meaning higher RPM). Eventually my knee grew stronger after a couple of years of biking that I could enjoy running again. But until now, I've grown accustomed to higher rpm pedaling which is not only light on my legs but also on the chain and probably other components.
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Post by hyperion on Oct 14, 2007 21:44:53 GMT 8
I have chondromalacia on both knees due to excessive basketball and running while being overweight by more than 30-40 lbs for the past decade or so. I don't feel the pain when biking or walking - only when trying to squat (at a certain angle), or running on pavement too long or jumping repeatedly. Biking has made my leg muscles much stronger (not to mention better lookin hehe) such that the knee pain has been minimized although not completely eradicated.
My mom also has bad knees (probably runs in the family!) and used to rely on glucosamine supplements and cortisone injections to keep the pain in check but it never really cured her problem. She got tired of the medicines and stopped taking them - forgot about them and resumed her hobbies instead - gardening, super stringent house cleaning (yes its her hobby hehe!), cooking, etc and lost 20 lbs in a hurry. Now she says her knees are a whole lot better.
As for strectching - I think there are many studies now that seem to contradict or decrease the alleged benefits of stretching. Animals stretch only after waking up from sleep after all, and most of them can go from full stop/rest to rapid muscular movement (well beyond what we are capable of) without any strectching whatsoever.
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Post by allegra on Oct 15, 2007 15:42:17 GMT 8
Maybe there is something to Glucosamine/chondroitin supplements after all Ran 6km yesterday Absolutely no pain at all today , even while at maximum stretch and flex! Though I did take advil to be sure hehe Usually just running more than 5k and it will be very painful to walk the next day Taking 1000mg of gluco/chondroitin a day We'll see what happens after a month or 2 Anyway , I'll be going to the ortho tomorrow , malalaman
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Post by gadgets88 on Oct 15, 2007 16:17:38 GMT 8
Please ask the physicians if you start taking the Glucosamine supplement, do you have to take it for life or can you stop anytime?
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Post by allegra on Oct 15, 2007 16:39:02 GMT 8
Please ask the physicians if you start taking the Glucosamine supplement, do you have to take it for life or can you stop anytime? Yikes , at 17p per 300mg capsule , and 3 capsules a day I hope not!
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Post by jcguray on Oct 15, 2007 23:03:14 GMT 8
imho, yes stretching/bending our knees do help prevent further injuries..i do experience one time in a very long ride,my left knee aching and almost cannot pedal home anymore.After that I bring always along the ride a safety knee band in case it happens again...So far,with proper stretching and leg workout,pain is no more.....
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schwinng
Free Rider
Save the planet, ride a bicycle!
Posts: 293
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Post by schwinng on Oct 16, 2007 1:48:33 GMT 8
I tore my ACL on my left knee about 8 years ago playing hockey. I had to have an arthroscopic surgery but what I really needed was a complete reconstructive surgery. I didn't have enough sick leave at the time so I opted for the former. Part of my rehab/therapy was cycling. Over the years I've moved from mountain biking to road riding, even singlespeeding and pretty soon fixed gear commuting. During winter times or cooler weather my left knee would be in uncomfortable pain. I use "Stop Pain" spray to remedy that. I even toyed with the idea of running to get back into shape after months of limited cycling this year. Unfortunately, I had to stop running for now--fortunately, it helped a great deal in getting me back into riding shape. (Sigh) only if I never had that injury. In short, cycling was the best thing that could've happened to me. It's forgiving on my body and I'm convinced, that it has helped rehab my knee as well. Next year, I 'll have that reconstructive surgery, hehe.
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berns
XC Rider
He who does only what is ask is a slave but he who does more is a free man
Posts: 113
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Post by berns on Oct 16, 2007 6:58:59 GMT 8
After a bad knee injury the doc. will usually recommend cycling as a recovery exercise. Avoid mashing on the pedals because that puts pressure on the knees, do spinning instead. It is very good for the knees as it allows efficient blood flow in the knee joint. Also omega 3 and omega 6 are good for synovial fluid production which lubricates the knee joints.
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dyn0888
Bike Commuter
"No Guts, No Glory"
Posts: 59
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Post by dyn0888 on Oct 16, 2007 10:07:29 GMT 8
1. IMHO, biking may be less strenuous compared to basketball, running or badminton depending on your pedaling (that is if it’s more of “spinning” than “mashing”). The rapid motion, with many repetitions makes the legs supple and flexible, it is highly aerobic, and the light pressure that goes with this style reduces wear and tear on the joints. 2. Glucosamine is commonly used as a treatment for a condition in which low-grade inflammation results in pain at the joints, caused by wearing of the cartilage that covers and acts as a cushion inside the joints. However, its acceptance as a medical therapy varies. 3. AFAIK, the best thing you can do is maintain a healthy weight by eating a varied and balanced diet and keeping oneself physically active. The aim should be to eat a diet that is rich in starchy foods, such as wholegrain rice and bread, and moderate amounts of meat and dairy products, with at least five portions of a variety of fruit and vegetables every day. 4. Warm-up activities such as walking or bicycling increase circulation and prepare muscles for stretching. A warm muscle exhibits a greater amount of flexibility and thereby protects against injury and increases performance. Stretching is important because it reduces muscle tension, maintains flexibility, and reduces or prevents muscle soreness. Start by stretching your quads, hamstrings and calves. Then do squats, lunges and calf raises. HTH...
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Post by allegra on Oct 16, 2007 18:47:06 GMT 8
Please ask the physicians if you start taking the Glucosamine supplement, do you have to take it for life or can you stop anytime? He says I dont need glucosamine It appears I dont have runner's knee I've got jumper's knee w/c is the inflamation of the tendon attached to the tip of the patella He said orthotics and the patella band is all I need Hmm..I dont know The patella band does help a lot but this is the only time I have run in awhile in a race even , where nothing hurt the next day The only diff is I'm taking glucosamine now Well, there's a few more races pa , we'll see
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Post by nell7806 on Oct 17, 2007 8:53:12 GMT 8
I used to play basketball most of the time, shifed to tennis to avoid the danger of getting more injuries due to unavoidable physical contact...also attend Thai Boxing every now and then... on my experience this two sport employs movements that could directly affect our knees...and on martial arts, sometimes our knees may get injured if we don't understand what we're doing... thats why I really love biking, before the G-forces gets into my knees, the parts of the bike lessen it first before it reaches my knees...it may not be a no impact work out but at least it is lessen... As far as knee injuries, I have friends who suffered by playing basketball either by falling down, while runing and suddenly shifting dirtection (those big guys) and some senior tennis players.
An older friend always tells me to have saluyot because it acts as the natural lubrication for our joints... I really love to eat "okras" do this veggie also do the same thing???
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Post by baboinsky on Oct 30, 2007 1:25:13 GMT 8
An older friend always tells me to have saluyot because it acts as the natural lubrication for our joints... I really love to eat "okras" do this veggie also do the same thing??? I also heard the same thing from my Dad. He eats saluyot for his arthritis. Tried it a couple of times and couldn’t take the texture.
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Post by baboinsky on Oct 30, 2007 1:26:04 GMT 8
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Post by jr on Oct 30, 2007 5:49:37 GMT 8
An older friend always tells me to have saluyot because it acts as the natural lubrication for our joints... I really love to eat "okras" do this veggie also do the same thing??? I also heard the same thing from my Dad. He eats saluyot for his arthritis. Tried it a couple of times and couldn’t take the texture. Really..I used to eat lots when growing up specially mixed with lots of vegetables (farmers life in La Union ). I used to gather them during rainy season to earn extra money. I still cook when I'm craving for deningding ;D ;D.
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edleedesigns
All-Mountain Rider
edleedesigns...customized cycling jersey
Posts: 188
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Post by edleedesigns on Oct 30, 2007 9:08:26 GMT 8
drink glucosamine...available at extreme bike shop at P1,500 per bottle...200 tablets 1000mg per tablet
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Post by gadgets88 on Oct 30, 2007 10:08:45 GMT 8
Saw a glucosamine+chrondointin+etc drink in PureGold DutyFreeShopping in Clark the other day.
I didin't bother to check how much it was. Liquid is always more expensive than tablets.
Just in case you're interested...
Regarding bone health, I believe it is good practice to engage different cross-training exercises to promote a wide range of development instead of concentrating on a particular activity.
Get injured less that way by adapting the body to work in different levels of stress in different directions.
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Post by docalvin on Oct 30, 2007 20:27:19 GMT 8
Hi guys, i just came across this thread... Honestly, I never bother to read the Health & Fitness of this site cuz for me, it sounds to..... nyaah, i'll just keep it to myself. ;D
Regarding glucosamine & chondroitin supplements... yup you guys are right. Its what tendons are mostly made up of (not bones). I usually prescribe these to my elderly (geriatric) patients, who obviously have knee or other joint/mobility problems due to wear-&-tear, & to old age. Remeber our famous "Arthro Tabs" TV commercial?
Since glucosamine+chodroitin is a new thing in the Philippines, it has been around in the States for quite some time now.
In our pratice today as doctors, we have opted for evidence-based approach in managing our patients. Right now it's the ideal way of treating patients rather than resorting to the usual Filipino "haka-haka" way of attaining cure.
So far, what worries me though is how the locally available meds/supplements are manufactured. Whether the active ingredient(s) are formulated just right, so as to achieve the proper therapeutic levels & not cause harm. The therapeutic window of most drugs nowadays are so narrow that anything in excess may come out as lethal or toxic. In our age of aggressive marketing of various drugs by pharmaceuticals, both locally & international, their race to outdo each other by coming up with phrases such as "instant relief", "fast release", etc., quality for such drugs are somewhat compromised.
This bothers me alot... side effects, adverse effects, special precautions of drugs. Especially, supplements made by some unknown manufacturer. I have to admit, there are doctors placing orders from some home-based drug manufacturers located just at the outskirts of manila. A good example is the now in-demand injectable glutathiones.
With alternative medicine gaining ground nowadays, my advice to you guys is to use supplements with outmost care/caution. Take into consideration that most, if not all, international/multinational drug companies take 10-15 years of research & testing a single drug before getting a green light from an International Food & Drug committee to market the said drug.
Back to glucosamine, so far, none of my patients came back complaining of untoward effects. With regards to its good efects however, its too early to tell. Since all of my patients whom i prescribe glucosamine are kinda old, its gonna take me a long time for me to find out whether it really helps regenerate tendons (not bones, mind you). I also have to take into consideration the statistical approach of such study, whether the benefits would be statistically significant or not.
Did I bore you guys? hahaha ;D ;D ;D
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Post by docalvin on Oct 30, 2007 20:39:53 GMT 8
Yup, cycling is the best rehabilitation exercise for knee problems, especially those with ACL tear. With how I see it, cycling doesn't load too much weight on the knees but rather on the Quads (pedal-mashers), hamstrings(pedal-spinners), and the lower leg muscles.
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Post by angelobryant on Oct 30, 2007 20:55:23 GMT 8
Playing basketball, I've injured my knee twice, my ankles thrice, my fingers countless times, and I even managed to kill my two largest toe nails. Riding my bike hadn't caused injury to me yet. Caring for our body = riding a bicycle! :-)
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Post by allegra on Oct 31, 2007 0:39:12 GMT 8
Hi guys, i just came across this thread... Honestly, I never bother to read the Health & Fitness of this site cuz for me, it sounds to..... nyaah, i'll just keep it to myself. ;D Regarding glucosamine & chondroitin supplements... yup you guys are right. Its what tendons are mostly made up of (not bones). I usually prescribe these to my elderly (geriatric) patients, who obviously have knee or other joint/mobility problems due to wear-&-tear, & to old age. Remeber our famous "Arthro Tabs" TV commercial? Since glucosamine+chodroitin is a new thing in the Philippines, it has been around in the States for quite some time now. In our pratice today as doctors, we have opted for evidence-based approach in managing our patients. Right now it's the ideal way of treating patients rather than resorting to the usual Filipino "haka-haka" way of attaining cure. So far, what worries me though is how the locally available meds/supplements are manufactured. Whether the active ingredient(s) are formulated just right, so as to achieve the proper therapeutic levels & not cause harm. The therapeutic window of most drugs nowadays are so narrow that anything in excess may come out as lethal or toxic. In our age of aggressive marketing of various drugs by pharmaceuticals, both locally & international, their race to outdo each other by coming up with phrases such as "instant relief", "fast release", etc., quality for such drugs are somewhat compromised. This bothers me alot... side effects, adverse effects, special precautions of drugs. Especially, supplements made by some unknown manufacturer. I have to admit, there are doctors placing orders from some home-based drug manufacturers located just at the outskirts of manila. A good example is the now in-demand injectable glutathiones. With alternative medicine gaining ground nowadays, my advice to you guys is to use supplements with outmost care/caution. Take into consideration that most, if not all, international/multinational drug companies take 10-15 years of research & testing a single drug before getting a green light from an International Food & Drug committee to market the said drug. Back to glucosamine, so far, none of my patients came back complaining of untoward effects. With regards to its good efects however, its too early to tell. Since all of my patients whom i prescribe glucosamine are kinda old, its gonna take me a long time for me to find out whether it really helps regenerate tendons (not bones, mind you). I also have to take into consideration the statistical approach of such study, whether the benefits would be statistically significant or not. Did I bore you guys? hahaha ;D ;D ;D Nope, keep posting!
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Post by allegra on Nov 27, 2007 20:18:03 GMT 8
Had the doc look at my knee Pain below kneecap , patella moving , unable to fully bend the knee , cracking sounds when twisting I assured him I had rested it the past month haha Now I have to wear a patella band everyday No running/ walking (! ) for 2 months Running sucks
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isteb
Free Rider
Posts: 239
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Post by isteb on Jan 8, 2008 11:19:29 GMT 8
i have a bad knee too.. i can't do lateral movements.. i've torn my ligament or cartilgage or something i forgot the diagnosis was.. like my other post.. if you are a runner.. try to have a keen listening ear.. if you drop your feet like heavy bags chances are you are putting strain on your knees.. keep the thumping to a low.. run silently.. it helps... (got this from runner's magazine)
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