Bicycling is good fun and healthy. It trains your muscle tissue and joints, but can also cause physical accidents. Knee, neck, back and foot problems are normal in cyclists. How can you prevent these bike injuries? We've listed seven crucial points for attention! Build-up your training schedule Especially 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. 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 is not 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 pain it usually really helps to raise 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 can decide on a shorter stem. Furthermore, 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 bicycle repair center or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is essential for long workout sessions, cold weather or fatigue. You high temperature your muscles that method, making your workouts more efficient and less inclined to injure you. During a warm-up you initial cycle quietly. After ten minutes you can boost the pace and put in short accelerations of a minute. How long you warmth up depends on the situation. A quiet cycling training requires less warming than an intensive training, then you can quickly count 25 % of an hour. The current weather conditions also play a part: cold weather implies that your muscles need more time to be well blooded. Cooling down after training can be important. Your body temperature drops, enabling 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 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 stretching exercises. Another efficient kind of cooling-down is usually a sports activities massage. This is often done, for instance, after a rigorous competition. Choose 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 saddle that provides some counter pressure. If you still experience saddle pain, you can lower your saddle a little. A too much saddle is not pleasant 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 routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants because the fabric does not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and skin problems such as for example irritation and redness. Also put on cycling gloves to safeguard your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can ruin the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your foot during or after cycling? Customized insoles could be a solution. Do you also have problems with knee complaints? After that it may just be that your feet position is different and the insoles present insufficient alternative for you. Therefore see a doctor to determine your exact problem. Pay attention to your body Do it more slowly if you feel that your condition is bad or if you are fighting physical symptoms. Your trouble will not worsen by not really training for weekly. Or replace intensive intensive training in a tranquil endurance training. Pay attention to the body and the indicators it gives.
