Riding a bike is satisfying and healthy. It trains your muscle tissue and joints, but may also cause physical accidental injuries. Knee, neck, back again and foot problems are normal in cyclists. How can you prevent these bicycle injuries? We have 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, the body can become overloaded. Because of this, back and knee pain can quickly arise. Just adapt your bike A wrong placement of the handlebar may also trigger neck and back again 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 may bring the same problems. With back discomfort it usually really helps to raise your handlebars or raise 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 opt for a shorter stem. Moreover, it is also important for the geeky cyclist to possess a bicycle that matches your height. For this, it is advisable to have your body pre-measured with a bicycle repair shop or a bike 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 more efficient and less likely to injure you. During a warm-up you initial cycle quietly. After 10 minutes you can increase the pace and insert short accelerations of a minute. How lengthy you high temperature up depends on the problem. A quiet cycling training requires less warming than an interval training, then you can certainly quickly count a quarter of an hour. The 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. The 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 routine at a leisurely pace with occasional acceleration, you routine on a moderate speed. Following the cool-down of about 10 minutes it is advisable to do some stretches. Another efficient type of cooling-down is definitely a sports activities massage. This is often done, for instance, after an intensive competition. Choose a comfortable saddle A too soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That is why you better select a harder and smaller sized saddle that gives some counter pressure. In the event that you still encounter saddle discomfort, you can lower your saddle just a little. A too high saddle is not enjoyable if you constantly slide from still left to right. Wear the proper cycling clothing Maybe an open door, but putting on special cycling clothing is really 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 pores and skin problems such as for example irritation and inflammation. Also wear cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent no fabric softener. The latter can damage the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? Then it may just be that your feet position is different and the insoles offer insufficient option for you. Therefore visit a doctor to determine your precise problem. Pay attention to your body Do it more slowly if you feel that your trouble is bad or in case you are struggling with physical symptoms. Your condition will not worsen by not really training for weekly. Or replace intensive intensive training in a peaceful endurance training. Listen to your body and the signals it gives.
