Riding a bike is fun and healthy. It trains your muscles and joints, but may also cause physical injuries. Knee, neck, back and foot complaints are common in cyclists. How will 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 the training, both in intensity and size. If you don't do this, the body can become overloaded. Consequently, back and knee pain can quickly arise. Just modify your bike A wrong position of the handlebar may 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 as well low handlebar may bring the same problems. With back pain it usually helps to increase your handlebars or improve the saddle point by ten to fifteen degrees. If you feel that your shoulders are hanging too much forward while cycling, you can decide on a shorter stem. Furthermore, it is also very important to the geeky cyclist to possess a bicycle that suits your height. Because of this, it is best to have the body pre-measured with a bike repair shop or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is crucial for long workout sessions, cold weather or fatigue. You temperature your muscles that method, making your workouts more efficient and less inclined 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 lengthy you warmth up depends on the situation. A quiet cycling training requires much less warming than an intensive training, then you can certainly quickly count a quarter of an hour. The current weather conditions also play a role: cold weather implies that your muscles need more time to be well blooded. Cooling down after training is also important. Your body temperature drops, allowing you to dispose of the waste materials better. In the event that you perform the cooling-down frequently and correctly, you will recover faster from your efforts. After training you routine at a leisurely pace with occasional acceleration, you routine on a moderate speed. Following the cool-down of about 10 minutes it is recommended to do some stretches. Another efficient form of cooling-down is a sports activities massage. This could be done, for instance, after a rigorous competition. Choose a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That's why you better choose a harder and smaller saddle that gives some counter pressure. If you still experience saddle pain, you can decrease your saddle just a little. A too high saddle is not pleasant if you constantly slide from left to right. Wear the proper cycling clothing Maybe an open door, but putting on special cycling clothing is actually indispensable if you would like to routine 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 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 and no fabric softener. The latter can ruin 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 could be a solution. Do additionally you have problems with knee complaints? Then it may just be that your foot position is different and the insoles give insufficient alternative for you. Therefore visit a doctor to determine your exact problem. Listen 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 condition will not get worse by not really training for a week. Or replace intensive intensive training in a silent endurance training. Pay attention to your body and the signals it gives.
