Cycling is big fun and healthy. It trains your muscle tissues and joints, but may also cause physical accidents. Knee, neck, back again and foot complaints are common 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 the training, both in intensity and size. If you don't do this, your body can become overloaded. As a result, back and knee pain can quickly arise. Just adjust your bike A wrong placement of the handlebar may also cause neck and back problems. An increased wheel is not always good: you boost your body more, so you can experience discomfort during or after cycling. A too low handlebar may bring the same complaints. With back pain it usually helps to increase your handlebars or raise the saddle stage by ten to fifteen degrees. If you feel that your shoulders are hanging too much forward while cycling, you may decide on a shorter stem. Furthermore, it is also important for the geeky cyclist to have a bicycle that suits your height. Because of this, it is best to have the body pre-measured with a bike repair shop or a bicycle fitter. Do 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 likely to injure you. Throughout a warm-up you 1st cycle quietly. After ten minutes you can boost the pace and place short accelerations of one minute. How lengthy you high temperature up depends on the problem. A quiet cycling training requires 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 want more time to be well blooded. Trying to cool off after training can be important. The body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down frequently and properly, you will recover faster from your efforts. After training you routine at a relaxed pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about ten minutes it is recommended to do some stretches. Another efficient form of cooling-down is a sports activities massage. This can be done, for example, after an intensive competition. Choose a comfortable saddle A as well soft saddle can result in an incorrect sitting posture, especially during long journeys. That's why you better choose a harder and smaller saddle that provides some counter pressure. If you still knowledge saddle discomfort, you can lower your saddle a little. A too high saddle is not pleasant 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 wear a cotton underpants because 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 put on cycling gloves to protect your hands. Wash your cycling clothing just with detergent no fabric softener. The latter can destroy the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your foot during or after cycling? Customized insoles could be a solution. Do additionally you suffer from knee complaints? After that it may just be that your foot position is different and the insoles give insufficient remedy for you. Therefore see a doctor to determine your exact problem. Pay attention to your body Do it even more slowly in the event that you feel that your condition is bad or in case you are fighting physical symptoms. Your trouble will not worsen by not training for weekly. Or replace intensive interval training in a noiseless endurance training. Listen to the body and the signals it gives.
