Bike fit and cadence often matter as much as “weak quads.” Progress ride time after local capacity settles.
Suggested topic order
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1
Knee Hips & legs
The knee is the body's largest joint and one of its most frequently injured, relying on ligaments and surrounding muscles rather than bony shape for stability.
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2
Hip Hips & legs
The hip is a deep, stable ball-and-socket joint that bears several times body weight during walking and running, making it a common site of both overuse pain and degenerative change.
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3
Lower Back Spine & core
The lumbar spine bears more compressive load than any other spinal region, making low back pain the single most common musculoskeletal complaint worldwide.
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4
Neck Spine & core
The seven cervical vertebrae and the soft tissues that carry the head — posture load, disc and facet pain, and graded mobility work.