Bicycling is fulfilling and healthy. It trains your muscle tissue and joints, but can also cause physical accidental injuries. 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 don't do this, your body can become overloaded. As a result, back and knee pain can quickly arise. Just adjust your bike A wrong position of the handlebar can also trigger neck and back again problems. A higher wheel is not always good: you increase your body more, so you can experience pain during or after cycling. A as well low handlebar may bring the same issues. With back pain it usually really helps to raise 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 may opt for a shorter stem. Furthermore, it is also important for the geeky cyclist to possess a bicycle that fits your height. For this, it is best to have the body pre-measured with a bike repair center or a bicycle fitter. Do a warm-up and trying to cool off A good warm-up is vital for long training sessions, cold weather or fatigue. You temperature your muscles that way, making your workouts better and less inclined to injure you. Throughout a warm-up you 1st cycle quietly. After ten minutes you can raise the pace and place short accelerations of a minute. How lengthy you high temperature up depends on the situation. A quiet cycling training requires much less warming than an intensive training, then you can quickly count 25 % of an hour. The weather conditions also play a part: cold weather means that your muscles want more time to end up being well blooded. Cooling down after training can be important. Your body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down frequently and correctly, you will recover quicker from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about ten minutes it is recommended to do some stretching exercises. Another efficient type of cooling-down is normally a sports activities massage. This could be done, for example, after a rigorous competition. Choose a comfortable saddle A too soft saddle can result in a wrong sitting posture, especially during long journeys. That is why you better select a harder and smaller 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 pleasant if you constantly slide from remaining to right. Wear the proper cycling clothing Probably an open door, but wearing special cycling clothing is absolutely indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric does 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 eliminate the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience discomfort in your foot during or after cycling? Customized insoles is actually a solution. Do you also suffer from knee complaints? Then it may you need to be that your feet position differs and the insoles present insufficient remedy for you. Therefore visit a doctor to determine your specific problem. Pay attention to your body Do it even more slowly in the event that you feel that your trouble is bad or in case you are fighting physical symptoms. Your condition will not worsen by not training for weekly. Or replace intensive interval training in a silent endurance training. Listen to your body and the signals it gives.
