Cycling is big fun and healthy. It trains your muscles and joints, but may also cause physical injuries. Knee, neck, back again and foot problems are common in cyclists. How will you prevent these bicycle injuries? We've 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 do not do this, the body can become overloaded. Consequently, back and knee pain can quickly arise. Just adjust your bike A wrong placement of the handlebar may also trigger neck and back again problems. An increased wheel isn't always good: you increase your body more, so that you can experience pain during or after cycling. A too low handlebar can bring the same complaints. With back pain 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 too much forward while cycling, you can opt for a shorter stem. Moreover, it is also important for the geeky cyclist to possess a bicycle that matches your height. Because of this, it is best to have your 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 warmth your muscles that method, making your workouts better and less inclined to injure you. Throughout a warm-up you 1st cycle quietly. After ten minutes you can boost the pace and place short accelerations of a minute. How lengthy you temperature up depends on the situation. A quiet cycling schooling requires less warming than an interval training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a role: cold weather means that your muscles want more time to be well blooded. Trying to cool off after training is also important. The body temperature drops, allowing you to dispose of the spend better. In the event that you perform the cooling-down frequently and properly, you will recover faster from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate pace. After the cool-down of about 10 minutes it is recommended to do some stretching exercises. Another efficient form of cooling-down is usually a sports activities massage. This can be done, for example, after a rigorous competition. Select a comfortable saddle A too soft saddle can lead to an incorrect sitting posture, especially during long journeys. That's why you better choose a harder and smaller sized saddle that provides some counter pressure. If you still encounter saddle pain, you can lower your saddle a little. A too high 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 would like to cycle intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants because the fabric will not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and skin problems such as irritation and inflammation. Also put on cycling gloves to protect your hands. Clean 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 feet during or after cycling? Customized insoles could be a solution. Do you also have problems with knee complaints? After that it may you need to be that your foot position is different and the insoles give insufficient option for you. Therefore visit a doctor to determine your precise problem. Listen to your body Do it more slowly in the event that you feel that your condition is bad or in case 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 calm endurance training. Pay attention to the body and the indicators it gives.
