Cycling is satisfying and healthy. It trains your muscle tissue and joints, but may also cause physical accidents. Knee, neck, back and foot complaints are normal in cyclists. How can you prevent these bicycle injuries? We have listed seven crucial points for attention! Build up your training schedule Specifically for the novice cyclist, it is necessary to gradually build-up working out, both in intensity and size. If you do not do this, the body can become overloaded. As a result, back and knee pain can quickly arise. Just adapt your bike A wrong placement of the handlebar can also trigger neck and back again problems. A higher wheel is not always good: you boost your body more, so you can experience pain during or after cycling. A as well low handlebar may bring the same issues. With back pain it usually helps to raise your handlebars or raise the saddle stage by ten to fifteen degrees. In the event that you feel that your shoulders are hanging an excessive amount of forward while cycling, you can opt for a shorter stem. Furthermore, it is also very important to the geeky cyclist to have a bicycle that matches your height. Because of this, it is best to have your body pre-measured with a bike repair shop or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is essential for long training sessions, winter or fatigue. You high temperature your muscles that method, making your workouts better and less likely to injure you. During a warm-up you first cycle quietly. After ten minutes you can raise the pace and put in short accelerations of a minute. How lengthy you temperature up depends on the problem. A quiet cycling training requires much less warming than an interval training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a part: cold weather means that your muscles need more time to become well blooded. Trying to cool off after training can be important. The body temperature drops, allowing you to dispose of the waste materials better. In the event that you perform the cooling-down often and correctly, you will recover faster from your initiatives. After training you cycle at a relaxed pace with occasional acceleration, you routine on a moderate pace. After the cool-down of about ten minutes it is recommended to do some stretches. Another efficient type of cooling-down is certainly a sports activities massage. This can be done, for example, after a rigorous competition. Choose a comfortable saddle A too soft saddle can result in an incorrect sitting posture, specifically during long journeys. That is why you better select a harder and smaller sized saddle that gives some counter pressure. If you still knowledge saddle discomfort, you can decrease your saddle a little. A too high saddle is not enjoyable in the event that you constantly slide from left to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is actually indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric does not breath sufficiently. When cotton gets wet, your skin cools down and causes skin problems such as irritation and inflammation. Also use cycling gloves to protect your hands. Wash your cycling clothing just with detergent no fabric softener. The latter can destroy the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? After that it may you need to be that your feet position differs and the insoles give insufficient solution for you. Therefore see a doctor to determine your precise problem. Pay attention to your body Do it more slowly if you feel that your trouble is bad or in case you are fighting physical symptoms. Your trouble will not worsen by not training for weekly. Or replace intensive interval training in a quiet endurance training. Listen to your body and the indicators it gives.
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