Bicycling is good fun and healthy. It trains your muscle tissue and joints, but may also cause physical accidental injuries. Knee, neck, back again and foot issues are normal in cyclists. How will you prevent these bicycle 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 the training, both in intensity and size. If you do not do this, your body can become overloaded. Because of this, back and knee discomfort can quickly arise. Just modify your bike A wrong position of the handlebar may also cause neck and back again problems. A higher wheel is not always good: you increase your body more, so you can experience pain during or after cycling. A as well low handlebar can 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 may decide on a shorter stem. Furthermore, it is also important for the geeky cyclist to get a bicycle that fits your height. For this, it is best to have the body pre-measured with a bike repair shop or a bike fitter. Execute a warm-up and cooling down A good warm-up is essential for long workout sessions, cold weather or fatigue. You warmth your muscles that method, making your workouts better and less inclined to injure you. Throughout a warm-up you initial cycle quietly. After 10 minutes you can increase the pace and insert short accelerations of one minute. How long you high temperature up depends on the problem. A quiet cycling training requires less warming than an interval 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 end up being well blooded. Cooling down after training can be important. The body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down often and correctly, you will recover quicker from your efforts. After training you cycle at a leisurely pace with occasional acceleration, you routine on a moderate pace. Following the cool-down of about 10 minutes it is recommended to do some stretching exercises. Another efficient kind of cooling-down is normally a sports massage. This is often done, for instance, after an intensive competition. Choose 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 gives some counter pressure. If you still encounter saddle discomfort, you can decrease your saddle a little. A too high saddle is not pleasant in the event that you constantly slide from left to right. Wear the proper cycling clothing Maybe an open door, but putting on special cycling clothing is actually indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants because the fabric will not breath sufficiently. When cotton gets wet, your skin 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 and no fabric softener. The latter can damage the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your foot during or after cycling? Customized insoles is actually a solution. Do you also have problems with knee complaints? Then it may you need to be that your foot position is different and the insoles offer insufficient alternative for you. Therefore visit a doctor to determine your exact problem. Listen to your body Do it even more slowly in the event that you feel that your trouble is bad or in case you are fighting physical symptoms. Your condition will not worsen by not really training for weekly. Or replace intensive intensive training in a peaceful endurance training. Listen to the body and the signals it gives.
