Riding a bicycle is fulfilling and healthy. It trains your muscles and joints, but can 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 factors for attention! Build-up your training schedule Especially 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 adjust your bike A wrong position of the handlebar can also trigger neck and back problems. A higher wheel isn't always good: you boost your body more, so that you can experience pain during or after cycling. A too low handlebar can bring the same problems. With back pain it usually helps to raise 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. Moreover, it is also very important to the geeky cyclist to have a bicycle that suits your height. Because of this, it is advisable to have your body pre-measured with a bike repair shop or a bike fitter. Do a warm-up and cooling down A good warm-up is crucial for long training sessions, winter or fatigue. You high temperature your muscles that way, making your workouts better and less likely 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 high temperature up depends on the problem. A quiet cycling schooling requires less warming than an intensive training, then you can quickly count a quarter of an hour. The weather conditions also play a part: cold weather implies that your muscles want more time to end up being well blooded. Trying to cool off after training is also important. The body temperature drops, allowing you to dispose of the waste materials better. In the event that you perform the cooling-down often and correctly, you will recover quicker from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you routine on a moderate pace. Following the cool-down of about 10 minutes it is recommended to do some stretches. Another efficient type of cooling-down can be a sports activities massage. This can be done, for example, after a rigorous competition. Choose a comfortable saddle A too soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That's why you better choose a harder and smaller sized saddle that gives some counter pressure. If you still experience saddle pain, you can decrease your saddle just a little. A too much saddle is not pleasant in the event that you constantly slide from left to right. Wear the proper cycling clothing Probably an open door, but wearing special cycling clothing is absolutely indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants since the fabric will not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and skin problems such as for example irritation and inflammation. Also use cycling gloves to protect your hands. Clean your cycling clothing just with detergent and no fabric softener. The latter can destroy the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience discomfort in your feet during or after cycling? Customized insoles is actually a solution. Do you also have problems with knee complaints? After that it may you need to be that your feet position is different and the insoles present insufficient solution for you. Therefore see a doctor to determine your exact problem. Listen to your body Do it more slowly if you feel that your condition is bad or if you are struggling with physical symptoms. Your trouble will not worsen by not training for weekly. Or replace intensive interval training in a peaceful endurance training. Pay attention to the body and the signals it gives.
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