Cycling is entertaining and healthy. It trains your muscle tissue and joints, but can also cause physical injuries. Knee, neck, back and foot issues are normal in cyclists. How can you prevent these bicycle injuries? We have listed seven crucial factors 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, your body can become overloaded. As a result, back and knee pain can quickly arise. Just change your bike A wrong placement of the handlebar may also trigger neck and back problems. An increased 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 may bring the same problems. With back pain it usually helps to increase your handlebars or improve the saddle stage by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you may decide on a shorter stem. Furthermore, it is also very important to the geeky cyclist to get a bicycle that fits your height. For this, it is best to have your body pre-measured with a bike repair shop or a bike fitter. Execute a warm-up and cooling down A good warm-up is crucial for long training sessions, cold weather or fatigue. You high 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 boost the pace and put in short accelerations of one minute. How lengthy you heat up depends on the situation. A quiet cycling teaching requires less warming than an interval training, then you can certainly quickly count 25 % of an hour. The current weather conditions also play a part: cold weather implies that your muscles want more time to be well blooded. Trying to cool off after training is also important. The body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down often and properly, you will recover quicker from your initiatives. After training you routine 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 type of cooling-down can be a sports massage. This can be done, for example, after an intensive competition. Select 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 provides some counter pressure. If you still knowledge saddle discomfort, you can decrease your saddle just a little. A too high saddle is not pleasurable if you constantly slide from left to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is really indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric does not breath sufficiently. When natural cotton gets wet, your skin cools down and causes epidermis problems such as irritation and inflammation. Also wear cycling gloves to safeguard your hands. Wash your cycling clothing just with detergent and no fabric softener. The latter can ruin the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles could be a solution. Do additionally you suffer from knee complaints? After that it may you need to be that your feet position differs and the insoles give insufficient solution for you. Therefore see a doctor to determine your specific problem. Pay attention to your body Do it more slowly if you feel that your condition is bad or if you are struggling with physical symptoms. Your trouble will not get worse by not really training for a week. Or replace intensive intensive training in a noiseless endurance training. Listen to your body and the signals it gives.
