Cycling is fulfilling and healthy. It trains your muscle tissues and joints, but can 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 important to gradually build-up the training, both in intensity and size. If you do not do this, the body can become overloaded. As a result, 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 increase your body more, so you can experience discomfort during or after cycling. A too low handlebar may bring the same complaints. With back discomfort it usually helps to increase your handlebars or raise the saddle point by ten to fifteen degrees. If you feel that your shoulders are hanging an excessive amount of forward while cycling, you may decide on a shorter stem. Furthermore, it is also very important to the geeky cyclist to have a bicycle that matches your height. For this, it is best to have the body pre-measured with a bicycle repair center or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is vital for long training sessions, winter or fatigue. You heat your muscles that method, making your workouts more efficient and less inclined to injure you. Throughout a warm-up you 1st cycle quietly. After ten minutes you can increase the pace and put in short accelerations of one minute. How lengthy you heat up depends on the problem. 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 role: cold weather means that your muscles want more time to end up being well blooded. Cooling down 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 faster from your attempts. After training you cycle at a relaxed pace with occasional acceleration, you routine on a moderate speed. After the cool-down of about ten minutes it is advisable to do some stretching exercises. Another efficient type of cooling-down is definitely a sports activities massage. This could be done, for instance, after a rigorous competition. Choose a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That is why you better choose a harder and smaller saddle that gives some counter pressure. If 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 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 for example irritation and inflammation. Also use cycling gloves to safeguard your hands. Clean your cycling clothing just with detergent and no fabric softener. The latter can damage the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your feet during or after cycling? Customized insoles is actually a solution. Do additionally you have problems with knee complaints? After that it may just be that your foot position differs and the insoles present insufficient option for you. Therefore see a doctor to determine your precise problem. Listen to your body Do it more slowly if you feel that your condition is bad or if you are struggling with physical symptoms. Your condition will not worsen by not really training for weekly. Or replace intensive intensive training in a silent endurance training. Pay attention to the body and the signals it gives.
