Bicycling is fulfilling and healthy. It trains your muscle tissue and joints, but may also cause physical injuries. Knee, neck, back and foot complaints are normal in cyclists. How will you prevent these bike injuries? We have listed seven crucial factors 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, the body can become overloaded. Because of this, back and knee discomfort can quickly arise. Just change your bike A wrong position of the handlebar may also cause neck and back again problems. A higher wheel is not always good: you boost your body more, so that you can experience discomfort during or after cycling. A as well low handlebar may bring the same issues. With back pain it usually really helps to raise your handlebars or improve 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 opt for a shorter stem. Moreover, it is also very important to the geeky cyclist to possess a bicycle that matches 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 temperature your muscles that method, 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 place short accelerations of a minute. How long you temperature up depends on the situation. A quiet cycling training requires much less warming than an interval training, then you can quickly count a one fourth of an hour. The current weather conditions also play a role: cold weather means that your muscles want more time to become well blooded. Cooling down after training can be important. The body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down often and correctly, you will recover quicker from your initiatives. After training you routine at a leisurely pace with occasional acceleration, you routine on a moderate speed. Following the cool-down of about 10 minutes it is recommended to do some stretching exercises. Another efficient kind of cooling-down is normally a sports activities massage. This is often done, for instance, after an intensive competition. Choose a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, specifically during long journeys. That is why you better select a harder and smaller sized saddle that provides some counter pressure. If you still knowledge saddle discomfort, you can decrease your saddle just a little. A too high saddle is not pleasant if you constantly slide from left to right. Wear the proper cycling clothing Maybe an open door, but putting on special cycling clothing is really indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never put on 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 redness. Also put on cycling gloves to safeguard your hands. Wash your cycling clothing just 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 discomfort in your feet during or after cycling? Customized insoles could be a solution. Do you also have problems with knee complaints? After that it may just be that your feet position is different and the insoles present insufficient alternative for you. Therefore visit a doctor to determine your precise problem. Listen 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 get worse by not really training for weekly. Or replace intensive intensive training in a noiseless endurance training. Listen to the body and the indicators it gives.
