Cycling is big fun and healthy. It trains your muscle groups and joints, but may also cause physical accidents. Knee, neck, back again and foot problems 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 important to gradually build up working out, both in intensity and size. If you don't do this, your body can become overloaded. Because of this, back and knee pain can quickly arise. Just modify your bike A wrong position of the handlebar may also trigger neck and back problems. An increased wheel isn't always good: you increase your body more, so that you can experience discomfort during or after cycling. A too low handlebar can bring the same problems. With back pain it usually 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. Moreover, it is also very important to the geeky cyclist to get a bicycle that matches your height. Because of this, it is advisable to have your 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 training sessions, winter or fatigue. You temperature your muscles that method, making your workouts better and less likely to injure you. During a warm-up you first cycle quietly. After 10 minutes you can increase the pace and insert short accelerations of one minute. How lengthy 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 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. Cooling down after training can be important. The body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down often and correctly, you will recover faster from your efforts. After training you cycle at a relaxed pace with occasional acceleration, you cycle on a moderate pace. After the cool-down of about ten minutes it is advisable to do some stretching exercises. Another efficient kind of cooling-down is a sports massage. This can be done, for instance, after a rigorous competition. Choose a comfortable saddle A too soft saddle can result in an incorrect sitting posture, specifically during long journeys. That's why you better select a harder and smaller sized saddle that provides some counter pressure. If you still encounter saddle pain, you can decrease your saddle a little. A too much saddle is not pleasant in the event that you constantly slide from remaining to right. Wear the right cycling clothing Probably an open door, but putting on special cycling clothing is really indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric will not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and skin problems such as for example irritation and redness. Also wear cycling gloves to safeguard 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? After that it may just be that your foot position differs and the insoles give insufficient option for you. Therefore see a doctor to determine your exact problem. Listen 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 get worse by not training for a week. Or replace intensive intensive training in a quiet endurance training. Listen to your body and the signals it gives.
