Riding a bicycle is big fun and healthy. It trains your muscle tissue and joints, but can also cause physical accidents. Knee, neck, back again and foot issues are normal in cyclists. How will you prevent these bike injuries? We have listed seven crucial points for attention! Build-up your training schedule Especially for the novice cyclist, it is necessary to gradually build-up the training, both in intensity and size. If you don't do this, your body can become overloaded. Consequently, back and knee discomfort can quickly arise. Just modify your bike A wrong position of the handlebar can also trigger neck and back again 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 can bring the same issues. With back discomfort it usually really helps to increase your handlebars or improve the saddle point by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you can opt for a shorter stem. Moreover, it is also very important to the geeky cyclist to get a bicycle that suits your height. For this, it is best to have the body pre-measured with a bicycle repair shop or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is vital for long workout sessions, cold weather or fatigue. You warmth your muscles that method, making your workouts more efficient and less likely to injure you. Throughout a warm-up you first cycle quietly. After 10 minutes you can raise the pace and put in short accelerations of one minute. How long you heat up depends on the problem. A quiet cycling teaching requires much less warming than an interval training, then you can certainly quickly count a quarter of an hour. The current weather conditions also play a role: cold weather means that your muscles want more time to be well blooded. Trying to cool off 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 leisurely pace with occasional acceleration, you routine on a moderate speed. After the cool-down of about 10 minutes it is advisable to do some stretching exercises. Another efficient kind of cooling-down is certainly a sports massage. This is often done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, especially during long journeys. That is why you better choose a harder and smaller sized saddle that provides some counter pressure. If you still knowledge saddle discomfort, you can lower your saddle a little. A too high saddle is not enjoyable if you constantly slide from remaining to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is actually 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 epidermis problems such as irritation and redness. Also put on cycling gloves to protect your hands. Clean your cycling clothing just with detergent and no fabric softener. The latter can destroy the pores, to ensure that ultimately your cycling clothes 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? After that it may just be that your feet position differs and the insoles offer insufficient option for you. Therefore visit a doctor to determine your precise problem. Listen to your body Do it more slowly in the event that you feel that your trouble is bad or in case you are struggling with physical symptoms. Your trouble will not worsen by not training for a week. Or replace intensive intensive training in a tranquil endurance training. Listen to the body and the signals it gives.
