骑自行车时会导致腿筋疼痛的原因是什么？

For some, the burn of muscles under vigorous use is a positive sensation — confirmation that you're working out hard. But if you feel pain in your hamstrings when cycling, stop what you're doing and consider the cause: That pain might signal an injury or a problem with your posture.

任何时候你觉得肌肉剧烈疼痛，都是一种菌株 - AKAa pulled muscle- 是一种真正的可能性。肌肉菌株是被严重程度分级，具有温和的等级 - 一种菌株通常随着家庭治疗容易地愈合，而三级菌株是完全撕裂的肌肉或撕脱，如美国骨科外科医学院所示OrthoInfo.。

作为AAOS注意，腿筋菌株往往是由大型突然载荷引起的 - 如突然从中等循环到冲刺的突然移位。其他危险因素包括紧身肌肉，肌肉疲劳，一般被关节的肌肉，或肌肉不平衡，导致一只肌肉群疲劳太快 - 腿筋的常见问题，通常是weaker than they should be关于你的Quadriceps，你的大腿前面的相对的肌肉群。

肌肉菌株的症状可能包括突然，剧烈的疼痛;肌肉痉挛;瘀伤或变色;受影响的肌肉中的持续弱点或有限的运动范围;或在伤势的前几个小时内肿胀。如果发生严重的压力，您甚至可能会听到一个流行音乐，丢失受影响的肌肉中的功能，或者注意到肌肉的形状明显不同。

If you've suffered a serious muscle strain while cycling, stop and get to a doctor. If you've suffered a mild strain, you can probably treat it at home, as theMayo Clinic指出。但是在回家的路上尽可能简单地取得简单，或者如果可能的话，可以让某人来接你。

肌肉菌株的典型家庭护理是米饭（休息，冰，压缩和高度），虽然梅奥诊所指出，如果您的疼痛是无法忍受的，或者您遇到麻木的症状，您应该去看医生或刺痛。在严重撕裂的情况下，您可能需要手术或物理治疗以恢复受伤的腿筋。

阅读更多：骑自行车适合膝盖吗？

There's another hazard, totally unique to cycling, that could cause your hamstring pain: As noted in a systematic review published in the December 2017 issue of the国际体育物理治疗杂志那having an excessively high saddle can contribute to chronic overload of the hamstring muscles and tendons.

You might also notice calf pain when your bike saddle is too high, as the too-high seat forces you to constantly "reach" for the pedals. You might also notice your knees locking out or your hips rocking side to side as you pedal on a bike seat that's adjusted too high.

If you're not sure how to adjust your bike, a professional bike shop can help. If you've never had the benefit of an expert bike fitting, it might be a true revelation that improves several aspects of your riding experience. It's especially helpful if you're purchasing a bike for the first time, because the bike frame's geometry — and in particular, the angle of the seat post — can affect your hamstrings.

For example, an analysis of bike geometry published in the March 2006 issue of the体育科学与医学杂志注意到，坐在座椅以更远的角度的三足自行车架可以有助于减少腿筋紧密性。

然而，这种积极的前瞻性精益可能不是娱乐场所的理想选择。座椅设置得太远了导致腿筋问题。Again, a professional bike fitting is your best bet for getting the right geometry for your biking purposes and your body.

If you're on your own, there are several methods for gauging the appropriate height of your bike seat.布鲁克海文国家实验室建议坐在马鞍上，将脚放在踏板上并将那只脚移动到踏板行程的下层。在那个位置，你的膝盖角应该在25到35度之间;他们注意到，对于大多数车手来说，25度弯曲是理想的。不要过度纠正 -让你的座位太低了puts too much force on your knees and can cause other problems.

阅读更多：11Amazing Benefits of Biking

还有另一个原因可能会遇到腿筋疼痛，尽管它不是骑自行车的肌肉，这太紧或太弱的肌肉可能最终会受到伤害。

If you need to strengthen your hamstrings, isolation exercises like the leg curl can help — but you also need to strengthen them through movement that integrates your own muscle groups, because that's how your body works in the real world. According to research sponsored and published by theAmerican Council on Exercise，激活腿部的最佳练习包括kettlebell摇摆，反向臀部升高，令人生畏的难以升级，升高，单臂/腿罗马尼亚的硬拉。

最后，尽管灵活性往往被忽视为适合度的组件，但花时间锻炼后，在锻炼后是一种简单，无压力的方式来增加你的运动范围和松开肌肉，可以降低伤害风险。

考虑包含这些简单的（或两者）hamstring stretchesat the end of your workouts:

Move 1: Seated Hamstring Stretch

1. Sit sideways on a weight bench, park bench —

   or even the edge of your bed if it's firm enough.

2. Extend the leg that's on the bench/bed straight; keep the leg that's not on the bench planted on the floor for stability.

3. 当你从臀部向前铰接时保持直接背部，慢慢向前倾斜，直到你在直腿的腿筋感到张力。

4. 保持伸张张力 - 不疼痛 - 30秒，并重复三到五次。然后伸展你的另一条腿。

举动2：躺着腿筋伸展

1. Lie face-up on an exercise mat, the floor or your bed. Bend both knees and plant your feet.
2. Straighten your right leg, and slowly bring it up — your goal is for it to point straight up, or as close as you can get it while keeping your leg straight.
3. 如有必要，轻轻地拉回大腿，在直腿的腿筋中产生张力。
4. Hold the stretch at the point of tension for 30 seconds, and repeat for a total of three to five times. Again, stretch the other leg next.