Cycling is fun and healthy. It trains your muscle groups and joints, but can also cause physical accidental injuries. Knee, neck, back and foot problems are normal in cyclists. How can you prevent these bike injuries? We have listed seven crucial factors for attention! Build up your training schedule Specifically 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. Consequently, back and knee pain can quickly arise. Just change your bike A wrong placement of the handlebar can also trigger neck and back again problems. A higher wheel isn't always good: you boost your body more, so that you can experience pain during or after cycling. A as well low handlebar can bring the same issues. With back pain it usually helps to increase your handlebars or improve the saddle stage by ten to fifteen degrees. If you feel that your shoulders are hanging too much forward while cycling, you may opt for a shorter stem. Furthermore, it is also important for the geeky cyclist to have a bicycle that fits your height. For this, it is advisable to have the body pre-measured with a bicycle repair shop or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is vital for long workout sessions, cold weather or fatigue. You heat your muscles that way, making your workouts more efficient and less likely to injure you. Throughout a warm-up you first cycle quietly. After ten minutes you can increase the pace and place short accelerations of a minute. How lengthy you warmth up depends on the situation. A quiet cycling training 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. Trying to cool off 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 quicker from your attempts. After training you routine at a leisurely pace with occasional acceleration, you cycle on a moderate pace. Following the cool-down of about 10 minutes it is advisable to do some stretching exercises. Another efficient type of cooling-down is a sports massage. This is often done, for instance, after a rigorous competition. Choose a comfortable saddle A too soft saddle can lead to a wrong sitting posture, especially during long journeys. That's why you better select a harder and smaller sized saddle that provides some counter pressure. In the event that you still experience saddle pain, you can decrease your saddle just a little. A too high saddle is not enjoyable if you constantly slide from still left to right. Wear the proper cycling clothing Probably an open door, but wearing special cycling clothing is absolutely indispensable if you would like to cycle 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 layer cools down and causes pores and skin problems such as irritation and inflammation. Also put on cycling gloves to safeguard your hands. Wash your cycling clothing just with detergent and no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothing 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 have problems with knee complaints? After that it may you need to be that your foot position is different and the insoles give insufficient answer for you. Therefore see a doctor to determine your precise problem. Pay attention to your body Do it even more slowly in the event that you feel that your trouble is bad or if you are struggling with physical symptoms. Your condition will not worsen by not really training for weekly. Or replace intensive interval training in a silent endurance training. Pay attention to the body and the indicators it gives.
