Riding a bicycle 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 common in cyclists. How can you prevent these bicycle injuries? We have 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 cause neck and back again problems. An increased wheel isn't always good: you increase your body more, so you can experience discomfort during or after cycling. A as well low handlebar can bring the same complaints. With back discomfort it usually really helps to increase your handlebars or raise the saddle stage 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 get a bicycle that suits your height. Because of this, it is best to have your body pre-measured with a bike repair shop or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is crucial 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 initial cycle quietly. After ten minutes you can increase the pace and put in short accelerations of a minute. How long you heat up depends on the situation. A quiet cycling training requires less warming than an intensive training, then you can certainly quickly count 25 % of an hour. The current weather conditions also play a part: cold weather implies that your muscles need more time to be well blooded. Cooling down after training is also important. Your body temperature drops, allowing 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 relaxed pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about 10 minutes it is advisable to do some stretching exercises. Another efficient type of cooling-down is certainly a sports massage. This can be done, for instance, after a rigorous competition. Select a comfortable saddle A too soft saddle can lead to a wrong sitting posture, specifically during long journeys. That is why you better select a harder and smaller saddle that gives some counter pressure. If you still encounter saddle discomfort, you can lower your saddle just a little. A too high saddle is not pleasant if you constantly slide from remaining to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is really indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric will 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 safeguard your hands. Wash your cycling clothing just with detergent 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? Then it may you need to be that your feet position is different and the insoles offer insufficient alternative for you. Therefore see 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 if you are fighting physical symptoms. Your trouble will not get worse by not training for a week. Or replace intensive intensive training in a peaceful endurance training. Pay attention to the body and the signals it gives.
