Riding a bicycle is fun and healthy. It trains your muscle tissue and joints, but may also cause physical accidents. Knee, neck, back again and foot issues are common in cyclists. How will you prevent these bike injuries? We have 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, the body can become overloaded. Consequently, back and knee discomfort can quickly arise. Just modify your bike A wrong placement of the handlebar can also cause neck and back again problems. An increased 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 raise your handlebars or improve the saddle point by ten to fifteen degrees. In the event that you feel that your shoulders are hanging an excessive amount of forward while cycling, you may decide on a shorter stem. Moreover, it is also important for the geeky cyclist to have a bicycle that suits your height. Because of this, it is best to have your body pre-measured with a bike repair shop or a bike fitter. Do a warm-up and trying to cool off A good warm-up is essential for long training sessions, winter or fatigue. You temperature your muscles that way, making your workouts more efficient and less likely to injure you. During a warm-up you initial cycle quietly. After 10 minutes you can boost the pace and put in short accelerations of one minute. How long you temperature up depends on the problem. A quiet cycling schooling requires less warming than an intensive training, then you can quickly count 25 % of an hour. The weather conditions also play a role: cold weather means that your muscles want more time to become well blooded. Trying to cool off after training can be important. The body temperature drops, allowing you to dispose of the spend better. In the event that you perform the cooling-down often and correctly, you will recover quicker from your initiatives. After training you routine 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 type of cooling-down is certainly a sports massage. This can be done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can result in a wrong sitting posture, especially during long journeys. That's why you better choose a harder and smaller sized saddle that provides some counter pressure. If you still knowledge saddle discomfort, you can lower your saddle a little. A too high saddle is not pleasant if you constantly slide from left to right. Wear the right cycling clothing Probably an open door, but putting on special cycling clothing is really indispensable if you would like to cycle 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 pores and skin problems such as for example 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 clothing loses its quality. Consult specialist Do you experience discomfort in your foot during or after cycling? Customized insoles is actually a solution. Do you also suffer from knee complaints? After that it may just be that your foot position is different and the insoles present insufficient remedy for you. Therefore see a doctor to determine your precise problem. Pay attention to your body Do it more slowly in the event that you feel that your condition is bad or in case you are struggling with physical symptoms. Your condition will not get worse by not training for a week. Or replace intensive interval training in a peaceful endurance training. Pay attention to the body and the signals it gives.
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