Riding a bicycle is entertaining and healthy. It trains your muscles and joints, but may also cause physical accidental injuries. Knee, neck, back again and foot issues are normal in cyclists. How can you prevent these bicycle injuries? We've listed seven crucial factors for attention! Build up your training schedule Specifically for the novice cyclist, it is necessary to gradually build-up working out, 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 modify your bike A wrong placement of the handlebar may also cause neck and back problems. An increased wheel is not always good: you increase your body more, so that you can experience discomfort during or after cycling. A as well low handlebar can bring the same complaints. With back discomfort it usually really helps to raise 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. Moreover, it is also very important to 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 bike fitter. Execute a warm-up and trying to cool off A good warm-up is vital for long training sessions, winter or fatigue. You heat your muscles that way, making your workouts more efficient and less likely to injure you. Throughout a warm-up you initial cycle quietly. After ten minutes you can raise the pace and place short accelerations of one minute. How lengthy you temperature up depends on the problem. A quiet cycling schooling requires less warming than an interval training, then you can quickly count 25 % of an hour. The weather conditions also play a part: cold weather implies that your muscles need more time to end up being well blooded. Trying to cool off after training can be important. The body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down frequently and properly, you will recover faster from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate speed. After the cool-down of about ten minutes it is advisable to do some stretches. Another efficient form of cooling-down is normally a sports activities massage. This can be done, for instance, after an intensive competition. Choose a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, specifically during long journeys. That's why you better select a harder and smaller sized saddle that provides some counter pressure. In the event that you still experience saddle discomfort, you can decrease your saddle just a little. A too high saddle is not pleasant in the event that you constantly slide from remaining to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is really 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 layer cools down and causes epidermis problems such as for example irritation and redness. Also use cycling gloves to protect your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothes 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 have problems with knee complaints? Then it may just be that your foot position differs and the insoles give insufficient alternative for you. Therefore visit a doctor to determine your specific problem. Listen to your body Do it more slowly if you feel that your condition is bad or in case you are fighting physical symptoms. Your trouble will not get worse by not really training for a week. Or replace intensive interval training in a peaceful endurance training. Listen to your body and the indicators it gives.
