Cycling is fulfilling and healthy. It trains your muscle tissue and joints, but can also cause physical accidental injuries. Knee, neck, back again and foot complaints are common in cyclists. How will you prevent these bike injuries? We have listed seven crucial factors for attention! Build up your training schedule Especially 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. Because of this, back and knee pain can quickly arise. Just adapt your bike A wrong position of the handlebar may also trigger neck and back again problems. An increased wheel isn't always good: you boost your body more, so you can experience pain during or after cycling. A too low handlebar can bring the same issues. With back discomfort it usually really helps to increase your handlebars or raise the saddle stage by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you can opt for a shorter stem. Furthermore, it is also very important to the geeky cyclist to have a bicycle that suits your height. Because of this, it is advisable to have your body pre-measured with a bike 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 high temperature your muscles that way, making your workouts more efficient and less inclined to injure you. Throughout a warm-up you initial cycle quietly. After 10 minutes you can boost the pace and insert short accelerations of one minute. How lengthy you high temperature up depends on the problem. A quiet cycling training requires less warming than an interval training, then you can quickly count a one fourth of an hour. The current weather conditions also play a role: cold weather means that your muscles want more time to be well blooded. Cooling down after training is also important. Your body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down frequently and correctly, you will recover faster from your attempts. After training you routine at a relaxed pace with occasional acceleration, you routine on a moderate speed. After the cool-down of about ten minutes it is recommended to do some stretches. Another efficient kind of cooling-down is normally a sports massage. This could be done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, specifically during long journeys. That is why you better choose a harder and smaller saddle that gives some counter pressure. If you still knowledge saddle pain, you can lower your saddle just a little. A too high saddle is not enjoyable if you constantly slide from still left to right. Wear the right cycling clothing Probably an open door, but wearing special cycling clothing is really indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric will not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and skin problems such as irritation and redness. Also wear cycling gloves to protect your hands. Wash your cycling clothing just with detergent no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your ft during or after cycling? Customized insoles could be a solution. Do you also have problems with knee complaints? After that it may you need to be that your foot position is different and the insoles offer insufficient option for you. Therefore visit a doctor to determine your exact problem. Pay attention to your body Do it even more slowly if you feel that your condition is bad or if you are fighting physical symptoms. Your trouble will not get worse by not training for a week. Or replace intensive interval training in a calm endurance training. Pay attention to your body and the signals it gives.
