Riding a bike is thrilling and healthy. It trains your muscle groups and joints, but can also cause physical injuries. Knee, neck, back again and foot problems are normal in cyclists. How can you prevent these bicycle injuries? We've listed seven crucial points for attention! Build up your training schedule Especially for the novice cyclist, it is necessary to gradually build-up the training, both in intensity and size. If you do not do this, your body can become overloaded. As a result, back and knee discomfort can quickly arise. Just change your bike A wrong position of the handlebar can also trigger neck and back again problems. An increased wheel isn't always good: you boost your body more, so that you can experience discomfort during or after cycling. A too low handlebar can bring the same complaints. With back pain it usually helps to increase 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 decide on a shorter stem. Moreover, it is also important for the geeky cyclist to get a bicycle that fits your height. For this, it is best to have the body pre-measured with a bike repair center or a bicycle fitter. Do a warm-up and cooling down A good warm-up is vital for long training sessions, cold weather or fatigue. You temperature your muscles that method, making your workouts more efficient and less inclined to injure you. Throughout a warm-up you initial cycle quietly. After ten minutes you can raise the pace and place short accelerations of a minute. How long you heat up depends on the situation. A quiet cycling teaching requires much less warming than an intensive training, then you can certainly quickly count a quarter of an hour. The weather conditions also play a part: cold weather means that your muscles need more time to end up being well blooded. Cooling down after training is also important. The body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down regularly and properly, you will recover faster from your attempts. After training you routine at a relaxed pace with occasional acceleration, you routine on a moderate speed. Following the cool-down of about 10 minutes it is advisable to do some stretching exercises. Another efficient form of cooling-down is definitely a sports massage. This could be done, for instance, after an intensive competition. Select a comfortable saddle A as well soft saddle can result in a wrong sitting posture, especially during long journeys. That is why you better select a harder and smaller saddle that provides some counter pressure. In the event that you still encounter saddle pain, you can lower your saddle just a little. A too high saddle is not pleasurable if you constantly slide from still left to right. Wear the proper cycling clothing Maybe an open door, but putting on special cycling clothing is really indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants because the fabric does not breath sufficiently. When natural cotton gets wet, your skin layer cools down and causes epidermis problems such as for example irritation and redness. Also use cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent no fabric softener. The latter can eliminate the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your foot during or after cycling? Customized insoles is actually a solution. Do additionally you have problems with knee complaints? After that it may just be that your feet position is different and the insoles offer insufficient remedy for you. Therefore see a doctor to determine your precise problem. Listen 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 really training for a week. Or replace intensive interval training in a calm endurance training. Pay attention to your body and the signals it gives.
