Bicycling is fun and healthy. It trains your muscle tissue and joints, but can also cause physical accidental injuries. Knee, neck, back and foot problems are normal in cyclists. How can you prevent these bicycle injuries? We've listed seven crucial points for attention! Build-up your training schedule Specifically 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 discomfort can quickly arise. Just modify 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 you can experience pain during or after cycling. A as well low handlebar can bring the same problems. With back pain it usually helps to increase your handlebars or raise 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 decide on a shorter stem. Moreover, it is also very important to the geeky cyclist to have a bicycle that suits your height. For this, it is best to have the body pre-measured with a bike repair center or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is crucial for long workout sessions, winter or fatigue. You warmth your muscles that way, making your workouts better and less inclined to injure you. During a warm-up you 1st cycle quietly. After ten minutes you can raise the pace and place short accelerations of a minute. How lengthy you warmth up depends on the situation. A quiet cycling schooling requires much less warming than an intensive training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a part: cold weather implies that your muscles need more time to become well blooded. Cooling down after training is also important. Your 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 initiatives. After training you routine at a leisurely pace with occasional acceleration, you cycle on a moderate speed. After the cool-down of about 10 minutes it is recommended to do some stretching exercises. Another efficient kind of cooling-down is a sports activities massage. This could be done, for example, after a rigorous competition. Select a comfortable saddle A as well soft saddle can result in a wrong sitting posture, especially during long journeys. That is why you better choose a harder and smaller saddle that provides some counter pressure. In the event that you still experience saddle pain, you can decrease your saddle just 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 wearing special cycling clothing is absolutely indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants since the fabric does not breath sufficiently. When cotton gets wet, your skin cools down and causes epidermis problems such as for example irritation and inflammation. Also use cycling gloves to protect your hands. Clean your cycling clothing only with detergent no fabric softener. The latter can destroy the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your feet during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? Then it may you need to be that your foot position is different and the insoles offer insufficient solution for you. Therefore see a doctor to determine your precise problem. Pay attention to your body Do it even more slowly if you feel that your condition is bad or in case you are struggling with physical symptoms. Your trouble will not get worse by not training for weekly. Or replace intensive interval training in a calm endurance training. Pay attention to the body and the indicators it gives.
