Riding a bicycle is entertaining and healthy. It trains your muscle tissue and joints, but may also cause physical injuries. Knee, neck, back and foot issues are common in cyclists. How will you prevent these bike injuries? We've listed seven crucial points for attention! Build up your training schedule Specifically for the novice cyclist, it is necessary to gradually build-up the training, both in intensity and size. If you don't do this, your body can become overloaded. Consequently, back and knee pain can quickly arise. Just modify your bike A wrong position of the handlebar can also cause neck and back again problems. A higher wheel is not always good: you increase your body more, so you can experience discomfort during or after cycling. A as well 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 can opt for 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 advisable to have the body pre-measured with a bike repair shop or a bicycle fitter. Do a warm-up and trying to cool off A good warm-up is essential for long training sessions, cold weather or fatigue. You heat your muscles that way, making your workouts more efficient and less inclined to injure you. Throughout a warm-up you initial cycle quietly. After ten minutes you can raise the pace and insert short accelerations of one minute. How lengthy you temperature up depends on the situation. 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 part: cold weather implies that your muscles want more time to be well blooded. Cooling down after training is also important. Your body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down frequently and properly, you will recover quicker from your efforts. After training you routine at a relaxed pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about 10 minutes it is recommended to do some stretches. Another efficient type of cooling-down is normally a sports activities massage. This is often done, for instance, after a rigorous competition. Choose a comfortable saddle A too soft saddle can result in a wrong sitting posture, especially during long journeys. That is why you better select a harder and smaller saddle that gives some counter pressure. In the event that you still encounter saddle discomfort, you can decrease your saddle a little. A too high saddle is not pleasant if you constantly slide from still left to right. Wear the proper cycling clothing Maybe an open door, but putting on special cycling clothing is really indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants since the fabric does not breath sufficiently. When cotton gets wet, your skin layer cools down and causes skin problems such as for example irritation and redness. Also put on cycling gloves to protect your hands. Wash your cycling clothing just with detergent no fabric softener. The latter can destroy 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 have problems with knee complaints? Then it may just be that your feet position differs and the insoles offer insufficient answer for you. Therefore visit a doctor to determine your specific problem. Pay attention to your body Do it even more slowly in the event that you feel that your condition is bad or if you are struggling with physical symptoms. Your condition will not get worse by not really training for a week. Or replace intensive interval training in a peaceful endurance training. Listen to the body and the signals it gives.
