Riding a bike is stimulating and healthy. It trains your muscles and joints, but may also cause physical accidents. Knee, neck, back again and foot issues are normal in cyclists. How will you prevent these bicycle injuries? We have listed seven crucial points for attention! Build up your training schedule Specifically for the novice cyclist, it is important to gradually build up working out, both in intensity and size. If you don't do this, your body can become overloaded. Consequently, 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 you can experience discomfort during or after cycling. A too low handlebar can bring the same problems. With back pain it usually helps to increase your handlebars or improve 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 opt for a shorter stem. Furthermore, it is also important for the geeky cyclist to possess a bicycle that matches 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 vital for long training sessions, cold weather or fatigue. You warmth your muscles that method, making your workouts more efficient and less inclined to injure you. Throughout a warm-up you 1st cycle quietly. After ten minutes you can boost the pace and put in short accelerations of a minute. How lengthy you heat up depends on the situation. A quiet cycling training requires much less warming than an intensive training, then you can certainly quickly count a quarter of an hour. The weather conditions also play a role: cold weather means that your muscles need more time to end up being well blooded. Trying to cool off after training is also important. The body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down regularly and properly, you will recover faster from your initiatives. After training you cycle 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 can be a sports massage. This is often done, for example, after an intensive competition. Choose a comfortable saddle A as well soft saddle can result in an incorrect sitting posture, specifically during long journeys. That is why you better choose a harder and smaller sized saddle that provides some counter pressure. If you still experience saddle pain, you can decrease your saddle just a little. A too high saddle is not enjoyable if you constantly slide from remaining to right. Wear the right cycling clothing Probably an open door, but wearing special cycling clothing is actually indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants because the fabric does not breath sufficiently. When cotton gets wet, your skin cools down and causes skin problems such as for example irritation and inflammation. Also wear cycling gloves to safeguard your hands. Wash your cycling clothing just 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 pain in your ft during or after cycling? Customized insoles is actually a solution. Do you also have problems with knee complaints? After that it may you need to be that your foot position differs 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 trouble is bad or in case you are struggling with physical symptoms. Your trouble will not get worse by not really training for weekly. Or replace intensive intensive training in a calm endurance training. Listen to the body and the indicators it gives.
