Bicycling is fulfilling and healthy. It trains your muscle groups 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 necessary 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 discomfort can quickly arise. Just adapt your bike A wrong position of the handlebar can also trigger neck and back problems. An increased wheel isn't always good: you boost your body more, so that you can experience discomfort during or after cycling. A too low handlebar can bring the same problems. With back discomfort it usually 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 may decide on a shorter stem. Furthermore, it is also very important to the geeky cyclist to have a bicycle that matches your height. Because of this, it is advisable to have the body pre-measured with a bicycle repair center or a bicycle fitter. Do a warm-up and trying to cool off A good warm-up is essential for long training sessions, winter 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 increase the pace and put in short accelerations of a minute. How lengthy you warmth up depends on the situation. A quiet cycling schooling requires much 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 end up being well blooded. Trying to cool off after training is also important. Your body temperature drops, enabling you to dispose of the waste materials better. In the event that you perform the cooling-down frequently and correctly, you will recover quicker from your initiatives. After training you routine at a relaxed pace with occasional acceleration, you routine on a moderate speed. After the cool-down of about 10 minutes it is advisable to do some stretches. Another efficient form of cooling-down is certainly a sports massage. This could be done, for example, 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 choose a harder and smaller sized saddle that provides some counter pressure. In the event that you still knowledge saddle discomfort, you can lower your saddle a little. A too much saddle is not enjoyable in the event that you constantly slide from left to right. Wear the right cycling clothing Probably an open door, but putting on special cycling clothing is absolutely indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric does not breath sufficiently. When cotton gets wet, your skin layer cools down and causes epidermis problems such as irritation and inflammation. Also use cycling gloves to protect your hands. Clean your cycling clothing just with detergent and no fabric softener. The latter can destroy the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your feet during or after cycling? Customized insoles is actually 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 remedy for you. Therefore see 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 fighting physical symptoms. Your condition will not worsen by not training for a week. Or replace intensive interval training in a tranquil endurance training. Pay attention to the body and the signals it gives.
