Riding a bicycle is satisfying and healthy. It trains your muscles and joints, but can also cause physical injuries. Knee, neck, back again and foot issues are normal in cyclists. How will you prevent these bicycle injuries? We've listed seven crucial points for attention! Build up your training schedule Specifically for the novice cyclist, it is important to gradually build-up working out, both in intensity and size. If you do not do this, the body can become overloaded. Consequently, back and knee pain can quickly arise. Just change your bike A wrong placement of the handlebar can also cause neck and back problems. An increased wheel isn't always good: you boost your body more, so you can experience discomfort during or after cycling. A too low handlebar may bring the same problems. With back pain it usually helps to increase your handlebars or raise the saddle stage by ten to fifteen degrees. If you feel that your shoulders are hanging too much forward while cycling, you may opt for a shorter stem. Moreover, it is also important for the geeky cyclist to get a bicycle that fits your height. For this, it is advisable 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 temperature your muscles that method, making your workouts better and less likely to injure you. Throughout a warm-up you initial cycle quietly. After 10 minutes you can raise the pace and put in short accelerations of one minute. How long you high temperature up depends on the situation. A quiet cycling training requires less warming than an intensive training, then you can certainly quickly count 25 % of an hour. The current weather conditions also play a part: cold weather means that your muscles need more time to be 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 often and correctly, you will recover faster from your efforts. After training you routine at a relaxed pace with occasional acceleration, you cycle on a moderate pace. Following the cool-down of about ten minutes it is advisable to do some stretches. Another efficient kind of cooling-down can be a sports activities massage. This can be done, for example, 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 saddle that gives some counter pressure. In the event that you still experience saddle pain, you can decrease your saddle a little. A too much saddle is not pleasant if you constantly slide from left to right. Wear the right cycling clothing Probably an open door, but wearing special cycling clothing is absolutely indispensable if you would like to cycle 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 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 ruin 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 additionally you suffer from knee complaints? Then it may you need to be that your feet position is different and the insoles give insufficient answer for you. Therefore see a doctor to determine your specific problem. Listen to your body Do it even more slowly if you feel that your condition is bad or if you are fighting physical symptoms. Your trouble will not get worse by not really training for weekly. Or replace intensive intensive training in a quiet endurance training. Pay attention to your body and the signals it gives.
