Bicycling is entertaining and healthy. It trains your muscle groups and joints, but can also cause physical accidental injuries. Knee, neck, back again and foot problems are common in cyclists. How can you prevent these bike 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. As a result, back and knee discomfort can quickly arise. Just change your bike A wrong position 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 issues. With back discomfort it usually 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 too much forward while cycling, you can decide on a shorter stem. Moreover, it is also very important to the geeky cyclist to get a bicycle that matches your height. Because of this, it is best to have the body pre-measured with a bike repair center or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is essential for long workout sessions, cold weather or fatigue. You temperature your muscles that method, making your workouts more efficient and less likely 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 problem. A quiet cycling teaching requires much less warming than an interval training, then you can certainly quickly count 25 % of an hour. The current weather conditions also play a part: cold weather means that your muscles need more time to become well blooded. Cooling down after training can be important. The body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down frequently and properly, you will recover faster from your initiatives. After training you cycle at a relaxed pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about ten minutes it is recommended to do some stretches. Another efficient form of cooling-down is normally a sports massage. This is often done, for instance, after a rigorous 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 choose a harder and smaller sized saddle that gives some counter pressure. If you still experience saddle discomfort, you can decrease your saddle just a little. A too high saddle is not pleasurable if you constantly slide from 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 use 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 use cycling gloves to protect your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can eliminate 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 have problems with knee complaints? Then it may you need to be that your feet position differs and the insoles offer insufficient alternative for you. Therefore visit 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 fighting physical symptoms. Your condition will not worsen by not training for a week. Or replace intensive intensive training in a calm endurance training. Listen to your body and the indicators it gives.
