Riding a bicycle is fun and healthy. It trains your muscle groups and joints, but may also cause physical accidental injuries. Knee, neck, back again and foot complaints are normal in cyclists. How will you prevent these bicycle injuries? We've listed seven crucial factors for attention! Build up your training schedule Specifically for the novice cyclist, it is important to gradually build up the training, both in intensity and size. If you don't do this, your body can become overloaded. Because of this, back and knee discomfort can quickly arise. Just adjust your bike A wrong position of the handlebar may also trigger neck and back problems. An increased wheel isn't always good: you boost your body more, so you can experience discomfort during or after cycling. A as well low handlebar can bring the same problems. With back pain it usually really helps to increase 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 can decide on a shorter stem. Furthermore, it is also very important to the geeky cyclist to have a bicycle that matches your height. For this, it is best to have the body pre-measured with a bicycle repair shop or a bike fitter. Do a warm-up and trying to cool off A good warm-up is essential for long workout sessions, winter or fatigue. You warmth your muscles that method, making your workouts more efficient and less inclined to injure you. During a warm-up you first cycle quietly. After 10 minutes you can raise the pace and place short accelerations of a minute. How long you temperature up depends on the problem. A quiet cycling teaching requires less warming than an intensive training, then you can certainly quickly count a quarter of an hour. The current weather conditions also play a role: cold weather means that your muscles need more time to be well blooded. Trying to cool off after training is also important. The body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down frequently and correctly, you will recover faster from your attempts. After training you routine at a leisurely pace with occasional acceleration, you routine on a moderate speed. Following the cool-down of about ten minutes it is advisable to do some stretching exercises. Another efficient form of cooling-down is definitely a sports massage. This could be done, for instance, after an intensive competition. Choose a comfortable saddle A as well soft saddle can result in a wrong sitting posture, especially during long journeys. That's why you better select a harder and smaller sized saddle that provides some counter pressure. If you still experience saddle pain, you can decrease your saddle a little. A too high saddle is not enjoyable if you constantly slide from still left to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is absolutely indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric will not breath sufficiently. When natural cotton gets wet, your skin cools down and causes skin problems such as irritation and redness. Also put on cycling gloves to safeguard your hands. Clean your cycling clothing only with detergent and no fabric softener. The latter can eliminate the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles is actually a solution. Do you also suffer from knee complaints? After that it may you need to be that your feet position is different and the insoles offer insufficient solution for you. Therefore see a doctor to determine your specific 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 struggling with physical symptoms. Your trouble will not get worse by not training for weekly. Or replace intensive intensive training in a silent endurance training. Listen to the body and the indicators it gives.
