Bicycling is stimulating and healthy. It trains your muscle tissues and joints, but can also cause physical injuries. Knee, neck, back again and foot complaints are common 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 working out, both in intensity and size. If you don't do this, your body can become overloaded. As a result, back and knee discomfort can quickly arise. Just adapt your bike A wrong placement of the handlebar can also trigger neck and back problems. A higher wheel is not always good: you boost your body more, so you can experience pain during or after cycling. A as well low handlebar may bring the same issues. With back discomfort it usually really helps to raise your handlebars or raise the saddle point 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 opt for a shorter stem. Furthermore, it is also important for the geeky cyclist to have a bicycle that fits your height. Because of this, it is advisable to have your 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 1st cycle quietly. After ten minutes you can raise the pace and insert short accelerations of one minute. How lengthy you heat up depends on the situation. A quiet cycling training requires less warming than an intensive training, then you can quickly count 25 % of an hour. The weather conditions also play a part: cold weather means that your muscles need more time to become well blooded. Trying to cool off after training is also 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 faster from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate speed. After the cool-down of about ten minutes it is advisable to do some stretches. Another efficient kind of cooling-down is a sports activities massage. This could be done, for instance, after a rigorous competition. Select a comfortable saddle A too soft saddle can result in a wrong sitting posture, especially during long journeys. That is why you better choose a harder and smaller sized saddle that provides some counter pressure. If you still encounter saddle pain, you can decrease your saddle just a little. A too high saddle is not pleasurable in the event that you constantly slide from remaining to right. Wear the proper 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 use a cotton underpants since the fabric does not breath sufficiently. When natural cotton gets wet, your skin 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 ruin the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your foot during or after cycling? Customized insoles is actually a solution. Do you also suffer from knee complaints? Then it may just be that your feet position differs and the insoles present insufficient solution for you. Therefore see a doctor to determine your specific problem. Pay attention to your body Do it more slowly if you feel that your condition is bad or in case you are fighting physical symptoms. Your trouble will not worsen by not training for a week. Or replace intensive intensive training in a peaceful endurance training. Listen to your body and the indicators it gives.
