Riding a bicycle is good fun and healthy. It trains your muscle groups and joints, but may also cause physical accidental injuries. Knee, neck, back again and foot complaints are common in cyclists. How will you prevent these bicycle injuries? We've listed seven crucial factors for attention! Build-up your training schedule Especially for the novice cyclist, it is necessary to gradually build up working out, both in intensity and size. If you don't do this, your body can become overloaded. Because of this, back and knee pain can quickly arise. Just modify your bike A wrong placement of the handlebar may also cause neck and back problems. An increased wheel isn't always good: you increase your body more, so you can experience discomfort during or after cycling. A as well low handlebar can bring the same issues. With back discomfort it usually helps to increase your handlebars or raise the saddle point by ten to fifteen degrees. If you feel that your shoulders are hanging an excessive amount of forward while cycling, you may decide on a shorter stem. Furthermore, it is also important for the geeky cyclist to possess a bicycle that matches your height. Because of this, it is advisable to have the body pre-measured with a bike repair center or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is vital for long workout sessions, winter or fatigue. You high temperature your muscles that method, making your workouts better and less inclined to injure you. During a warm-up you initial cycle quietly. After ten minutes you can raise the pace and place short accelerations of one minute. How lengthy you high temperature up depends on the problem. A quiet cycling schooling requires less warming than an interval training, then you can certainly quickly count 25 % of an hour. The current weather conditions also play a role: cold weather means that your muscles need more time to end up being well blooded. Cooling down after training is also important. Your body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down regularly and correctly, you will recover quicker from your attempts. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate pace. Following the cool-down of about ten minutes it is advisable to do some stretching exercises. Another efficient form of cooling-down is definitely a sports activities massage. This could be done, for example, after an intensive competition. Select a comfortable saddle A as well soft saddle can result in a wrong sitting posture, specifically during long journeys. That's why you better select a harder and smaller saddle that gives some counter pressure. In the event that you still experience saddle pain, you can lower your saddle a little. A too high saddle is not pleasant if you constantly slide from remaining to right. Wear the right cycling clothing Probably an open door, but putting on special cycling clothing is absolutely indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants because the fabric will not breath sufficiently. When natural cotton gets wet, your skin cools down and causes skin problems such as for example irritation and redness. Also use cycling gloves to protect your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can destroy the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience discomfort in your feet during or after cycling? Customized insoles could be a solution. Do additionally you suffer from knee complaints? Then it may you need to be that your feet position is different and the insoles give insufficient solution for you. Therefore see a doctor to determine your specific problem. Listen to your body Do it even more slowly if you feel that your condition is bad or if you are fighting physical symptoms. Your condition will not worsen by not training for a week. Or replace intensive intensive training in a noiseless endurance training. Listen to your body and the signals it gives.
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