Bicycling is entertaining and healthy. It trains your muscle tissue and joints, but may also cause physical accidents. Knee, neck, back again and foot complaints are normal in cyclists. How will you prevent these bicycle injuries? We have listed seven crucial factors 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 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 trigger neck and back problems. A higher wheel isn't always good: you increase your body more, so that you can experience discomfort during or after cycling. A too low handlebar may bring the same complaints. With back discomfort it usually really 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 may opt for a shorter stem. Furthermore, it is also important for the geeky cyclist to get a bicycle that matches your height. Because of this, it is best to have your body pre-measured with a bike repair center or a bicycle fitter. Do a warm-up and trying to cool off A good warm-up is essential for long workout sessions, winter or fatigue. You heat your muscles that way, making your workouts better and less inclined to injure you. During a warm-up you initial cycle quietly. After 10 minutes you can boost the pace and place short accelerations of a minute. How lengthy you temperature up depends on the situation. A quiet cycling training requires much less warming than an interval training, then you can quickly count a one fourth of an hour. The weather conditions also play a role: cold weather means that your muscles need more time to end up being well blooded. Trying to cool off after training can be important. Your body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down often and properly, you will recover faster from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you routine on a moderate speed. After the cool-down of about ten minutes it is advisable to do some stretching exercises. Another efficient form of cooling-down can be a sports massage. This is often done, for instance, after a rigorous competition. Choose a comfortable saddle A too soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That is why you better select a harder and smaller saddle that gives some counter pressure. If you still encounter saddle pain, you can lower your saddle just a little. A too high saddle is not pleasurable if you constantly slide from remaining to right. Wear the right cycling clothing Probably an open door, but wearing special cycling clothing is really indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants because 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 wear cycling gloves to safeguard your hands. Wash your cycling clothing just with detergent no fabric softener. The latter can destroy the pores, so that ultimately your cycling clothing 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 just be that your feet position differs and the insoles offer insufficient alternative for you. Therefore see a doctor to determine your specific problem. Pay attention to your body Do it even more slowly if you feel that your trouble is bad or if you are fighting physical symptoms. Your condition will not get worse by not training for weekly. Or replace intensive interval training in a calm endurance training. Listen to the body and the indicators it gives.
