Cycling is fun and healthy. It trains your muscle groups and joints, but can also cause physical accidents. Knee, neck, back and foot complaints are common in cyclists. How will you prevent these bike injuries? We have listed seven crucial points 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 do not do this, the body can become overloaded. Consequently, back and knee pain can quickly arise. Just adjust your bike A wrong position of the handlebar can also trigger neck and back problems. A higher wheel isn't always good: you increase your body more, so that you can experience discomfort during or after cycling. A as well low handlebar can bring the same complaints. 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 decide on a shorter stem. Furthermore, it is also important for the geeky cyclist to get a bicycle that fits 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 workout sessions, cold weather or fatigue. You high temperature your muscles that way, making your workouts more efficient and less inclined to injure you. During a warm-up you initial cycle quietly. After ten minutes you can increase 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 certainly quickly count a one fourth of an hour. The current weather conditions also play a role: cold weather means that your muscles need more time to be well blooded. Cooling down after training is also important. Your body temperature drops, allowing you to dispose of the spend better. If you perform the cooling-down regularly and properly, you will recover faster from your efforts. After training you routine at a leisurely pace with occasional acceleration, you routine on a moderate speed. Following the cool-down of about ten minutes it is advisable to do some stretches. Another efficient form of cooling-down can be a sports activities massage. This could be done, for instance, after a rigorous 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 choose a harder and smaller saddle that provides some counter pressure. If you still knowledge saddle pain, you can lower your saddle a little. A too much saddle is not enjoyable if you constantly slide from still left to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is really indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants because the fabric will not breath sufficiently. When cotton gets wet, your skin cools down and causes epidermis problems such as for example irritation and inflammation. Also wear cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can destroy the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your foot 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 differs and the insoles give insufficient solution for you. Therefore see a doctor to determine your specific problem. Listen 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 peaceful endurance training. Listen to your body and the indicators it gives.
