Cycling is good fun and healthy. It trains your muscle tissue and joints, but may also cause physical accidents. Knee, neck, back and foot issues are common in cyclists. How will you prevent these bicycle injuries? We have listed seven crucial points for attention! Build up your training schedule Especially for the novice cyclist, it is important to gradually build-up the training, both in intensity and size. If you don't do this, the body can become overloaded. Because of this, back and knee pain can quickly arise. Just adapt your bike A wrong placement of the handlebar can also trigger neck and back problems. A higher wheel isn't always good: you increase your body more, so you can experience pain during or after cycling. A too low handlebar may bring the same issues. With back pain it usually really helps to increase your handlebars or improve the saddle point by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you may decide on a shorter stem. Furthermore, it is also important for the geeky cyclist to have a bicycle that suits your height. For this, it is advisable to have your body pre-measured with a bicycle repair center or a bike fitter. Execute a warm-up and trying to cool off A good warm-up is vital for long training 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 increase the pace and place short accelerations of a minute. How long you temperature up depends on the problem. A quiet cycling training requires much less warming than an intensive training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a part: cold weather implies that your muscles need more time to become well blooded. Cooling down after training can be important. Your body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down often and correctly, you will recover faster from your attempts. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate pace. After the cool-down of about 10 minutes it is recommended to do some stretches. Another efficient type of cooling-down is certainly a sports massage. This is often done, for instance, after an intensive competition. Select a comfortable saddle A too soft saddle can result in an incorrect sitting posture, specifically during long journeys. That is why you better choose a harder and smaller sized saddle that gives some counter pressure. If you still encounter saddle discomfort, you can lower your saddle just a little. A too much saddle is not pleasant if you constantly slide from remaining to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is actually indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never wear 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 irritation and inflammation. Also wear cycling gloves to protect your hands. Clean your cycling clothing only with detergent no fabric softener. The latter can eliminate the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles could be a solution. Do additionally you suffer from knee complaints? After that it may just be that your foot position differs and the insoles offer insufficient option for you. Therefore see a doctor to determine your exact problem. Pay attention to your body Do it more slowly if you feel that your condition is bad or if you are struggling with physical symptoms. Your condition will not get worse by not training for weekly. Or replace intensive intensive training in a calm endurance training. Listen to your body and the signals it gives.
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