Riding a bike is satisfying and healthy. It trains your muscles and joints, but can 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 factors 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, your body can become overloaded. Consequently, back and knee pain can quickly arise. Just adapt your bike A wrong placement of the handlebar can also trigger neck and back again problems. An increased wheel is not 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 raise your handlebars or improve 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 have a bicycle that fits your height. Because of this, it is advisable to have the body pre-measured with a bicycle repair shop or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is vital for long workout sessions, cold weather or fatigue. You high temperature your muscles that method, making your workouts better and less inclined to injure you. During a warm-up you first cycle quietly. After 10 minutes you can increase the pace and place short accelerations of one minute. How long you high temperature up depends on the situation. A quiet cycling teaching requires much less warming than an intensive training, then you can quickly count 25 % of an hour. The weather conditions also play a part: cold weather means that your muscles need more time to be well blooded. Cooling down after training is also important. The body temperature drops, enabling you to dispose of the spend better. In the event that you perform the cooling-down regularly and correctly, you will recover quicker from your efforts. 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 advisable to do some stretching exercises. Another efficient type of cooling-down is a sports massage. This can be done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can result in an incorrect sitting posture, especially during long journeys. That is why you better select a harder and smaller sized saddle that provides some counter pressure. If you still encounter saddle discomfort, you can decrease your saddle a little. A too much saddle is not pleasant 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 want to cycle intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants because the fabric does not breath sufficiently. When natural cotton gets wet, your skin layer cools down and causes epidermis problems such as irritation and redness. Also put on cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your ft during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? After that it may you need to be that your foot position differs and the insoles offer insufficient answer for you. Therefore visit a doctor to determine your specific problem. Pay attention to your body Do it more slowly if you feel that your trouble is bad or if you are struggling with physical symptoms. Your condition will not worsen by not training for a week. Or replace intensive intensive training in a noiseless endurance training. Pay attention to the body and the signals it gives.
