Riding a bike is stimulating and healthy. It trains your muscle tissues and joints, but may also cause physical accidents. Knee, neck, back and foot issues are normal in cyclists. How can you prevent these bike 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. Because of this, back and knee discomfort can quickly arise. Just change your bike A wrong placement of the handlebar may also trigger neck and back problems. An increased wheel is not always good: you boost your body more, so you can experience pain 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 improve the saddle point by ten to fifteen degrees. In the event that you feel that your shoulders are hanging an excessive amount of forward while cycling, you may decide on a shorter stem. Moreover, it is also important for the geeky cyclist to have a bicycle that suits your height. Because of this, it is best to have the body pre-measured with a bicycle repair shop or a bicycle fitter. Do a warm-up and cooling down A good warm-up is crucial for long workout sessions, winter or fatigue. You warmth your muscles that way, making your workouts more efficient and less likely to injure you. Throughout a warm-up you initial cycle quietly. After ten minutes you can raise the pace and put in short accelerations of a minute. How lengthy you heat up depends on the situation. A quiet cycling schooling requires much less warming than an interval training, then you can quickly count 25 % of an hour. The weather conditions also play a part: cold weather implies that your muscles need more time to become well blooded. Cooling down after training is also important. Your body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down regularly and correctly, you will recover faster from your efforts. After training you cycle at a leisurely pace with occasional acceleration, you routine on a moderate pace. After the cool-down of about ten minutes it is advisable to do some stretching exercises. Another efficient type of cooling-down is normally a sports activities massage. This is often done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can result in a wrong 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 experience saddle pain, you can lower your saddle a little. A too high saddle is not pleasurable in the event that you constantly slide from remaining to right. Wear the proper 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 use a cotton underpants because the fabric will not breath sufficiently. When natural cotton gets wet, your skin layer cools down and causes epidermis problems such as for example irritation and redness. Also use cycling gloves to protect your hands. Wash your cycling clothing only with detergent no fabric softener. The latter can eliminate 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 additionally you suffer from knee complaints? Then it may just be that your foot position is different and the insoles present insufficient answer for you. Therefore see a doctor to determine your specific problem. Listen to your body Do it more slowly if 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 silent endurance training. Listen to the body and the signals it gives.
