Riding a bicycle is stimulating and healthy. It trains your muscle groups and joints, but may also cause physical accidents. Knee, neck, back and foot problems are normal in cyclists. How can you prevent these bike injuries? We've 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 don't do this, the body can become overloaded. As a result, back and knee pain can quickly arise. Just modify your bike A wrong placement of the handlebar can also cause neck and back again problems. A higher wheel isn't always good: you boost your body more, so that you can experience discomfort during or after cycling. A too low handlebar may bring the same problems. With back discomfort it usually helps to increase your handlebars or raise 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 very important to the geeky cyclist to possess a bicycle that suits your height. For this, it is best 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 warmth your muscles that method, making your workouts more efficient and less inclined to injure you. Throughout a warm-up you first cycle quietly. After 10 minutes you can increase the pace and insert short accelerations of a minute. How lengthy you heat up depends on the problem. A quiet cycling schooling requires much less warming than an intensive training, then you can quickly count a quarter of an hour. The weather conditions also play a role: cold weather means that your muscles want more time to end up being well blooded. Cooling down after training can be important. Your body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down often and correctly, you will recover quicker from your attempts. After training you routine at a relaxed pace with occasional acceleration, you routine on a moderate pace. After the cool-down of about 10 minutes it is advisable to do some stretching exercises. Another efficient type of cooling-down is usually a sports massage. This is often done, for instance, after a rigorous competition. Choose a comfortable saddle A too soft saddle can result in a wrong sitting posture, specifically during long journeys. That's why you better select a harder and smaller sized saddle that provides some counter pressure. If you still knowledge saddle pain, you can decrease your saddle just a little. A too much saddle is not pleasant if you constantly slide from left to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is absolutely indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants because the fabric does not breath sufficiently. When cotton gets wet, your skin layer cools down and causes epidermis problems such as irritation and redness. Also wear cycling gloves to safeguard your hands. Wash your cycling clothing just with detergent no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your feet during or after cycling? Customized insoles could be a solution. Do additionally you have problems with knee complaints? Then it may just be that your feet position differs and the insoles present insufficient answer for you. Therefore visit a doctor to determine your exact problem. Listen to your body Do it even more slowly in the event that you feel that your condition is bad or if you are fighting physical symptoms. Your condition will not get worse by not really training for a week. Or replace intensive interval training in a quiet endurance training. Listen to your body and the indicators it gives.
