Cycling is satisfying and healthy. It trains your muscle groups and joints, but can also cause physical accidental injuries. Knee, neck, back again and foot problems are normal in cyclists. How can you prevent these bike injuries? We've 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 don't do this, the body can become overloaded. As a result, back and knee discomfort can quickly arise. Just modify your bike A wrong position of the handlebar may also trigger neck and back problems. A higher wheel is not always good: you boost your body more, so that you can experience discomfort during or after cycling. A too low handlebar can bring the same issues. With back pain it usually really helps to increase your handlebars or raise the saddle point by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you may decide on a shorter stem. Moreover, it is also important for the geeky cyclist to have a bicycle that fits your height. Because of this, it is best to have the body pre-measured with a bicycle repair center or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is crucial for long training sessions, cold weather or fatigue. You temperature your muscles that method, making your workouts better and less inclined to injure you. Throughout a warm-up you first 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 teaching requires much 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 implies that your muscles need more time to become well blooded. Trying to cool off after training can be important. Your body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down regularly and properly, you will recover quicker from your initiatives. After training you cycle at a relaxed pace with occasional acceleration, you cycle on a moderate speed. After the cool-down of about 10 minutes it is recommended to do some stretching exercises. Another efficient kind of cooling-down can be a sports massage. This could be done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, especially during long journeys. That is why you better choose a harder and smaller sized saddle that provides some counter pressure. If you still knowledge saddle discomfort, you can lower your saddle a little. A too high saddle is not pleasurable in the event that you constantly slide from left to right. Wear the right 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 since the fabric does not breath sufficiently. When cotton gets wet, your skin cools down and causes pores and skin problems such as for example irritation and inflammation. Also use cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can eliminate the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles could be a solution. Do you also have problems with knee complaints? Then it may just be that your foot position differs and the insoles give insufficient option for you. Therefore see a doctor to determine your specific problem. Pay attention to your body Do it even more slowly if you feel that your trouble is bad or in case you are struggling with physical symptoms. Your trouble will not get worse by not really training for weekly. Or replace intensive intensive training in a silent endurance training. Listen to the body and the signals it gives.
