Cycling is fun and healthy. It trains your muscle groups and joints, but can also cause physical accidents. Knee, neck, back again and foot complaints are normal in cyclists. How will you prevent these bike 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 the training, both in intensity and size. If you do not do this, your body can become overloaded. As a result, 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 boost your body more, so you can experience pain during or after cycling. A as well low handlebar can bring the same complaints. With back pain 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 can decide on a shorter stem. Furthermore, it is also important for the geeky cyclist to possess a bicycle that matches your height. For this, it is best to have your body pre-measured with a bike repair shop or a bike fitter. Execute a warm-up and trying to cool off A good warm-up is vital for long workout sessions, winter or fatigue. You temperature your muscles that way, making your workouts more efficient and less likely to injure you. During a warm-up you initial cycle quietly. After ten minutes you can increase the pace and place short accelerations of one minute. How lengthy you warmth up depends on the problem. A quiet cycling training requires less warming than an intensive training, then you can quickly count a quarter of an hour. The weather conditions also play a role: cold weather implies that your muscles want 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 spend better. If you perform the cooling-down frequently 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 speed. Following the cool-down of about 10 minutes it is advisable to do some stretching exercises. Another efficient type of cooling-down is usually a sports massage. This is often done, for instance, after an intensive competition. Select a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, especially during long journeys. That's why you better select a harder and smaller saddle that provides some counter pressure. If you still encounter saddle pain, you can lower your saddle a little. A too much saddle is not pleasant if you constantly slide from still left to right. Wear the right cycling clothing Probably an open door, but wearing special cycling clothing is absolutely indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants because the fabric will not breath sufficiently. When cotton gets wet, your skin cools down and causes pores and skin problems such as irritation and inflammation. Also wear cycling gloves to safeguard your hands. Clean your cycling clothing only with detergent no fabric softener. The latter can eliminate 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 could be a solution. Do additionally you suffer from knee complaints? After that it may just be that your feet position differs and the insoles give insufficient remedy for you. Therefore visit a doctor to determine your exact problem. Listen to your body Do it more slowly in the event that you feel that your condition is bad or in case you are struggling with physical symptoms. Your condition will not worsen by not really training for a week. Or replace intensive interval training in a quiet endurance training. Pay attention to the body and the signals it gives.
