Riding a bike is entertaining 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've listed seven crucial points 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 do not do this, your body can become overloaded. As a result, back and knee pain can quickly arise. Just adapt your bike A wrong position of the handlebar can also cause neck and back again problems. A higher wheel isn't always good: you increase your body more, so that you can experience pain during or after cycling. A as well low handlebar may bring the same issues. With back pain it usually really 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 can decide on a shorter stem. Moreover, it is also important for the geeky cyclist to possess a bicycle that suits your height. For this, it is advisable to have your body pre-measured with a bicycle repair shop or a bicycle fitter. Do a warm-up and trying to cool off A good warm-up is essential for long workout sessions, winter or fatigue. You temperature your muscles that method, making your workouts more efficient and less inclined to injure you. Throughout a warm-up you first cycle quietly. After 10 minutes you can boost the pace and put in 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 quickly count a one fourth of an hour. The weather conditions also play a part: cold weather implies that your muscles need more time to be well blooded. Trying to cool off after training is also important. The body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down regularly and correctly, you will recover faster from your attempts. After training you routine at a leisurely 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 example, after an intensive competition. Choose a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, specifically during long journeys. That's why you better choose a harder and smaller saddle that gives some counter pressure. If you still knowledge saddle discomfort, you can decrease your saddle a little. A too much saddle is not pleasant if you constantly slide from remaining to right. Wear the proper cycling clothing Maybe an open door, but putting on special cycling clothing is absolutely indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric will not breath sufficiently. When natural cotton gets wet, your skin cools down and causes skin problems such as for example irritation and redness. Also put on cycling gloves to protect your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can ruin the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience discomfort in your feet 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 present insufficient alternative for you. Therefore see a doctor to determine your specific problem. Pay attention to your body Do it even more slowly if you feel that your condition is bad or if you are struggling with physical symptoms. Your trouble will not get worse by not training for weekly. Or replace intensive intensive training in a quiet endurance training. Listen to the body and the signals it gives.
