Indonesian people are starting to realize the importance of exercising as seen by the increasing trend in sports activities. One of his favorite sports is CYCLING.
How does cycling impact the body, especially on BONES and JOINTS?
Effects of Cycling on BONE
Before discussing the effects of cycling on bones, let's look at a few general functions of bones and their relationship to body movement. Locomotion in humans are passive locomotion in the form of bones and active locomotion in the form of muscles.
Bone is a passive movement tool that has many functions, including:
- Support , bones provide a framework for the attachment of muscles and other tissues and uphold the human body.
- Protection Various bones such as the skull and ribs protect the internal organs from injury due to pressure or impact.
- Mobility Bones enable body movement by serving as levers and attachment points for muscles.
- Mineral storage, bones function as a storehouse of calcium and phosphorus, minerals that are important for cell activities throughout the body.
- Production of blood cells , the production of blood cells ( hematopoiesis ) occurs in the bone marrow which is inside certain bone cavities.
- Energy storage , fat stored in adipose cells in the yellow marrow acts as an energy storehouse.
Bone is a dynamic tissue with the ability to adapt and maintain balance against changes in the surrounding environment (homeostasis) which are regulated by many factors. Mechanical stimulation appears to have an important role in bone structure and strength. With the removal of mechanical stimulation, severe bone loss occurs.
The importance of mechanical loading on bone health has long been recognized. In 1892, Julius Wolff published a scientific paper " The Law of Bone Transformations ", postulating that bones adapt their external shape and internal structure in response to necessary mechanical forces. to support, a concept that became known as Wolff's law .
How about cycling? Cycling is an activity with a light load or " low impact exercise ". This relates to Julius Wolf's statement above, a light load on the bones will reduce the bone density ( Bone density ) or porous. Apart from low impact exercise , the loss of minerals due to sweating a lot while cycling makes the bones lose their hardness even more because the minerals are lost along with sweat.
Road ( on-road ) cycling may be more detrimental to bone health than mountain ( off-road ) cycling. This is due to the lack of mechanical influence on the bone. Meanwhile, mountain bikers ( Mountain Bikers ), were found to have a higher bone mineral density than road bikers ( Road Bikes). One of the reasons given for this is that vibration from off-road driving exerts a mechanical impact on the bones.
The factors that contribute to recovery from loss of bone density are unclear but may be related to nutrition, age, genetics, or differences in levels of physical activity.
The assumption that any exercise that places significant repetitive stress on the bones will be equally beneficial, that's not always the case. According to Tucker et al (2015), researchers from Brigham Young University, writing in the American Journal of Health Promotion , stated that one exercise that arguably offers greater benefits than others is JUMPING . Jumping 10 to 20 times daily with 30 seconds of rest between jumps significantly increased hip bone mass density (BMD) in women aged 25 to 50 after 16 weeks.
Jumping exercises can be done just before cycling, during breaks after cycling long distances or on other days when not cycling. So that the bones will carry out the compaction process again after experiencing a reduction when cycling
In addition to maintaining strong bones, you need to ensure proper intake of calcium and vitamin D in your diet. Calcium is a key constituent of bones. Vitamin D helps the body absorb calcium. To maintain healthy bones, adults should get 1,000 milligrams of Calcium per day and 600 International Units (IU) of vitamin D per day, ideally from food sources. Intake of Calcium and Vitamin D can also be given in tablet form which are widely circulated in drugstores or pharmacies with various amounts of content.
Food sources of calcium and vitamin D include:
- Dairy products, including milk, yogurt and cheese
- Leafy vegetables like kale, broccoli and spinach
- Seafood such as oysters, crab and shrimp
- Fish such as salmon, tuna and sardines
- Calcium fortified soy milk and almond milk
Effects of Cycling on Joints
Cycling is a low - impact exercise . That means that cycling has a mild impact on joints , especially the hip, knee and foot joints. It also helps lubricate joints, reducing pain and joint stiffness .
Other benefits of cycling on joints include:
- Weight control . Excess weight puts increased stress on the joints, especially the knees. This will increase the risk of joint cartilage damage. Cycling will burn calories and reduce weight.
- Intensity Settings. Cycling can be done at various intensities. If we cycle slower then the lower gear setting can be used so as to lighten the load on the hip, knee and leg joints. Research has shown in people with calcification of the joints ( osteoarthritis of the knee), low- intensity cycling is as effective as high- intensity cycling in improving walking and function , reducing pain , and increasing fitness .
- Muscle strengthening . When bicycle pedal resistance is at moderate power, it not only causes movement of the hip and knee joints, but also strengthens the quadriceps muscles (at the front of the thigh). Cycling will employ working the muscles around your pelvis (buttocks) and hamstrings (on the back of your thighs). Strong muscles support and protect joints.
Tips Before You Start Cycling with Joint Pain ( Arthritis )
As a beginner in cycling, you should take the opportunity to discuss the situation or limitations of muscle, bone and joint health with an orthopedic doctor or sports doctor. Your doctor will help determine if cycling is safe for your current situation, and how to incorporate it into your exercise plan that will provide the most benefit without exacerbating joint pain.
Some tips to help protect joints:
- Move slowly. Move the joint gently at first to warm up. Start with 5 to 10 minutes of range of motion exercises before moving on to aerobic exercise.
- Start with short trips. Start with 5 or 10 minutes at low resistance. Ride lightly at first, then gradually increase the distance and intensity of the ride. The plan can start with 150 minutes of moderately intense aerobic exercise per week (30 minutes, five times a week). When running an exercise, to determine if we are in the zone of moderate intensity training, it is known when a conversation can be carried while cycling, even if the respiratory rate is increased.
- Stop if something hurts. Notice any pain. Take a break when your joints start to hurt, or switch gears lightly to reduce resistance in "Don't be ashamed to walk your bike up a steep hill". If you feel joint pain, it's time to stop. Talk to your doctor about the pain.
- Stretch every day. If you have arthritis ( Osteoarthritis ) you need to stay active. Some simple stretches can reduce pain.
Article written by dr. Bobby N. Nelwan, Sp.OT(K) (Orthopedic & Traumatology Specialist Sports Injury Consultant at EMC Pulomas Hospital).