Cycling is entertaining and healthy. It trains your muscle groups and joints, but can also cause physical accidents. Knee, neck, back again and foot issues are common in cyclists. How can you prevent these bicycle injuries? We've listed seven crucial points 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. As a result, back and knee discomfort can quickly arise. Just adjust your bike A wrong placement of the handlebar may also cause neck and back again problems. An increased wheel is not always good: you increase your body more, so you can experience discomfort during or after cycling. A too low handlebar may bring the same problems. With back discomfort it usually really helps to raise your handlebars or improve the saddle stage 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 have a bicycle that matches your height. For this, it is best to have the body pre-measured with a bicycle repair shop or a bike 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 way, making your workouts more efficient and less likely to injure you. Throughout a warm-up you initial cycle quietly. After 10 minutes you can increase the pace and insert short accelerations of one minute. How long you high temperature 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 current weather conditions also play a role: cold weather means that your muscles want more time to become well blooded. Cooling down after training can be important. The body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down regularly and properly, you will recover faster from your attempts. After training you cycle at a relaxed pace with occasional acceleration, you cycle on a moderate pace. After the cool-down of about 10 minutes it is advisable to do some stretches. Another efficient kind of cooling-down is normally a sports massage. This could be done, for instance, after a rigorous competition. Choose a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, especially during long journeys. That's why you better select a harder and smaller saddle that gives some counter pressure. In the event that you still experience saddle discomfort, you can decrease your saddle a little. A too high saddle is not pleasurable 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 routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants because the fabric will not breath sufficiently. When cotton gets wet, your skin cools down and causes pores and skin problems such as irritation and redness. Also use cycling gloves to protect your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your ft during or after cycling? Customized insoles is actually a solution. Do you also suffer from knee complaints? Then it may just be that your feet position is different and the insoles give insufficient remedy for you. Therefore see a doctor to determine your specific problem. Pay attention to your body Do it more slowly if you feel that your trouble is bad or if you are fighting physical symptoms. Your trouble will not worsen by not training for weekly. Or replace intensive interval training in a silent endurance training. Pay attention to your body and the signals it gives.
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