Riding a bicycle is fun and healthy. It trains your muscles and joints, but may also cause physical injuries. Knee, neck, back again and foot problems are common in cyclists. How will you prevent these bicycle injuries? We've listed seven crucial factors for attention! Build-up your training schedule Especially for the novice cyclist, it is important to gradually build up working out, 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 modify your bike A wrong placement of the handlebar can also cause 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 as well low handlebar may bring the same issues. With back discomfort it usually helps to raise your handlebars or improve 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. Moreover, it is also important for the geeky cyclist to get 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. Execute a warm-up and trying to cool off A good warm-up is vital for long workout sessions, winter or fatigue. You temperature your muscles that way, making your workouts more efficient and less likely to injure you. During a warm-up you initial cycle quietly. After ten minutes you can raise the pace and place short accelerations of one minute. How lengthy you warmth up depends on the problem. A quiet cycling schooling requires much less warming than an intensive training, then you can quickly count a one fourth of an hour. The weather conditions also play a part: cold weather means that your muscles want 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 waste materials better. If you perform the cooling-down frequently and properly, you will recover faster from your attempts. After training you routine at a leisurely pace with occasional acceleration, you cycle on a moderate pace. Following the cool-down of about ten minutes it is advisable to do some stretches. Another efficient type of cooling-down is normally a sports massage. This could be done, for instance, after an intensive competition. Select a comfortable saddle A too soft saddle can lead to a wrong sitting posture, specifically during long journeys. That is why you better choose a harder and smaller sized 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 enjoyable if you constantly slide from remaining to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is really indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric does not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and 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 eliminate the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience discomfort in your ft during or after cycling? Customized insoles could be a solution. Do additionally you have problems with knee complaints? After that it may just be that your feet position is different and the insoles offer insufficient solution for you. Therefore visit a doctor to determine your precise problem. Pay attention to your body Do it even more slowly if you feel that your trouble is bad or in case you are fighting physical symptoms. Your condition will not get worse by not training for weekly. Or replace intensive intensive training in a silent endurance training. Listen to the body and the signals it gives.
