Riding a bike is fun and healthy. It trains your muscle groups and joints, but may also cause physical injuries. Knee, neck, back 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 the training, 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 change your bike A wrong placement of the handlebar can also trigger neck and back 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 may bring the same issues. With back discomfort it usually helps to raise your handlebars or raise the saddle stage 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. Moreover, it is also important for the geeky cyclist to get a bicycle that matches your height. For this, it is advisable to have your body pre-measured with a bike repair center or a bike fitter. Execute a warm-up and cooling down A good warm-up is essential for long training sessions, winter or fatigue. You heat your muscles that way, making your workouts more efficient and less inclined to injure you. Throughout a warm-up you 1st cycle quietly. After 10 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 part: cold weather means that your muscles want more time to become well blooded. Cooling down after training can be important. The body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down regularly and correctly, you will recover faster from your attempts. After training you cycle at a relaxed pace with occasional acceleration, you cycle on a moderate pace. Following the cool-down of about 10 minutes it is advisable to do some stretches. Another efficient kind of cooling-down is normally a sports massage. This is often done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That's why you better choose a harder and smaller saddle that gives some counter pressure. In the event that you still knowledge saddle pain, you can lower your saddle just a little. A too much saddle is not pleasurable if you constantly slide from left to right. Wear the right cycling clothing Probably an open door, but putting on special cycling clothing is actually indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric will not breath sufficiently. When natural cotton gets wet, your skin layer cools down and causes epidermis problems such as for example irritation and redness. Also put on cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can ruin 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 additionally you have problems with knee complaints? Then it may you need to be that your feet position is different and the insoles present insufficient solution 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 fighting physical symptoms. Your condition will not get worse by not really training for a week. Or replace intensive intensive training in a peaceful endurance training. Listen to your body and the signals it gives.
