Bicycling is satisfying and healthy. It trains your muscle groups and joints, but can also cause physical accidents. Knee, neck, back again and foot problems are normal in cyclists. How will you prevent these bike 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 don't do this, the body can become overloaded. As a result, back and knee discomfort can quickly arise. Just modify your bike A wrong placement of the handlebar can also trigger neck and back problems. An increased wheel is not always good: you increase your body more, so you can experience discomfort during or after cycling. A too low handlebar may bring the same issues. With back discomfort it usually helps to increase your handlebars or raise the saddle stage by ten to fifteen degrees. In the event that you feel that your shoulders are hanging an excessive amount of forward while cycling, you can decide on a shorter stem. Moreover, it is also important for the geeky cyclist to have a bicycle that suits your height. For this, it is best to have the body pre-measured with a bicycle repair center or a bike fitter. Execute a warm-up and cooling down A good warm-up is crucial for long workout sessions, winter or fatigue. You high temperature your muscles that method, making your workouts better and less likely to injure you. During a warm-up you initial cycle quietly. After 10 minutes you can raise the pace and insert short accelerations of one minute. How long you high temperature up depends on the problem. A quiet cycling schooling requires less warming than an interval training, then you can certainly quickly count a quarter of an hour. The weather conditions also play a role: cold weather means that your muscles want more time to end up being well blooded. Cooling down after training can be important. Your body temperature drops, allowing you to dispose of the spend better. In the event that you perform the cooling-down regularly and correctly, you will recover quicker from your efforts. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about ten minutes it is recommended to do some stretches. Another efficient kind of cooling-down is a sports activities massage. This is often done, for example, after a rigorous competition. Select a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, especially during long journeys. That's why you better select a harder and smaller sized saddle that gives some counter pressure. If you still encounter saddle discomfort, you can lower your saddle just a little. A too high saddle is not pleasurable in the event that you constantly slide from still left to right. Wear the right cycling clothing Maybe an open door, but putting on special cycling clothing is actually indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants because the fabric will not breath sufficiently. When natural cotton gets wet, your skin layer cools down and causes epidermis problems such as irritation and redness. Also put on cycling gloves to protect your hands. Wash your cycling clothing just with detergent and no fabric softener. The latter can eliminate the pores, to ensure that ultimately your cycling clothing 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 you need to be that your feet position is different and the insoles offer insufficient alternative for you. Therefore visit a doctor to determine your specific problem. Pay attention to your body Do it more slowly if you feel that your trouble is bad or if you are struggling with physical symptoms. Your condition will not get worse by not training for weekly. Or replace intensive intensive training in a peaceful endurance training. Pay attention to the body and the signals it gives.
