Riding a bicycle is stimulating and healthy. It trains your muscle tissue and joints, but can also cause physical accidents. Knee, neck, back and foot complaints are normal in cyclists. How will you prevent these bicycle 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 working out, both in intensity and size. If you do not do this, the body can become overloaded. Because of this, back and knee discomfort can quickly arise. Just adapt your bike A wrong placement of the handlebar may also trigger 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 too low handlebar can bring the same issues. With back pain it usually helps to raise your handlebars or raise the saddle stage by ten to fifteen degrees. In the event that you feel that your shoulders are hanging an excessive amount of forward while cycling, you may decide on a shorter stem. Moreover, it is also very important to the geeky cyclist to possess a bicycle that suits your height. For this, it is advisable to have the body pre-measured with a bicycle repair center or a bike fitter. Execute a warm-up and trying to cool off A good warm-up is vital for long training sessions, cold weather or fatigue. You temperature your muscles that method, making your workouts more efficient and less inclined to injure you. During a warm-up you initial cycle quietly. After 10 minutes you can raise the pace and put in short accelerations of a minute. How lengthy you temperature up depends on the situation. A quiet cycling teaching requires much less warming than an interval training, then you can certainly quickly count a quarter of an hour. The current weather conditions also play a part: cold weather implies that your muscles want more time to become well blooded. Cooling down after training can be important. Your body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down regularly and properly, you will recover faster from your initiatives. After training you cycle 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 kind of cooling-down is usually a sports massage. This can be done, for example, after an intensive competition. Choose a comfortable saddle A too soft saddle can result in an incorrect sitting posture, specifically during long journeys. That's why you better select a harder and smaller saddle that provides some counter pressure. If you still knowledge saddle pain, you can decrease your saddle a little. A too high saddle is not pleasurable in the event that you constantly slide from remaining to right. Wear the proper cycling clothing Probably an open door, but wearing special cycling clothing is actually indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants because the fabric does not breath sufficiently. When natural cotton gets wet, your skin cools down and causes epidermis problems such as irritation and redness. Also put on cycling gloves to safeguard your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can ruin the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? After that it may just be that your foot position differs and the insoles offer insufficient remedy for you. Therefore visit a doctor to determine your specific problem. Listen to your body Do it even more slowly in the event that you feel that your trouble is bad or in case you are struggling with physical symptoms. Your trouble will not worsen by not training for a week. Or replace intensive intensive training in a peaceful endurance training. Listen to your body and the signals it gives.
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