Bicycling is fulfilling and healthy. It trains your muscles and joints, but can also cause physical accidental injuries. Knee, neck, back and foot issues are normal in cyclists. How can 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 don't do this, the body can become overloaded. Consequently, back and knee pain can quickly arise. Just modify your bike A wrong placement of the handlebar may also cause neck and back again problems. A higher wheel is not always good: you boost your body more, so you can experience pain during or after cycling. A as well low handlebar may bring the same complaints. With back pain it usually really 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 can opt for a shorter stem. Furthermore, it is also important for the geeky cyclist to possess a bicycle that matches your height. Because of this, it is best to have your body pre-measured with a bike repair center or a bicycle fitter. Do a warm-up and cooling down A good warm-up is vital for long training sessions, cold weather or fatigue. You warmth your muscles that method, making your workouts better and less likely to injure you. During a warm-up you initial cycle quietly. After ten minutes you can boost the pace and place short accelerations of a minute. How long you temperature up depends on the problem. A quiet cycling training 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 part: cold weather implies that your muscles want more time to end up being well blooded. Trying to cool off after training is also important. Your body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down often and correctly, you will recover quicker from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you routine on a moderate pace. Following the cool-down of about ten minutes it is recommended to do some stretching exercises. Another efficient form of cooling-down is 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 an incorrect sitting posture, specifically during long journeys. That's why you better choose a harder and smaller saddle that provides some counter pressure. If you still knowledge saddle pain, you can lower your saddle just a little. A too high saddle is not pleasant if you constantly slide from remaining to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is absolutely indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric does not breath sufficiently. When natural cotton gets wet, your skin cools down and causes skin problems such as for example irritation and redness. Also wear cycling gloves to protect your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your foot 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 foot position differs and the insoles present insufficient remedy for you. Therefore see a doctor to determine your precise problem. Listen to your body Do it more slowly if you feel that your trouble is bad or in case you are fighting physical symptoms. Your trouble will not get worse by not really training for weekly. Or replace intensive intensive training in a silent endurance training. Listen to your body and the signals it gives.
