Riding a bicycle is entertaining and healthy. It trains your muscle tissues and joints, but may also cause physical accidents. Knee, neck, back again and foot issues are normal in cyclists. How can you prevent these bike injuries? We've listed seven crucial factors for attention! Build-up your training schedule Especially for the novice cyclist, it is necessary to gradually build up working out, both in intensity and size. If you do not do this, your body can become overloaded. As a result, back and knee pain can quickly arise. Just change 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 pain during or after cycling. A too low handlebar can bring the same issues. With back discomfort 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 too much forward while cycling, you may opt for a shorter stem. Moreover, it is also very important to the geeky cyclist to have a bicycle that suits your height. Because of this, it is advisable to have your body pre-measured with a bike repair shop or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is essential for long workout sessions, cold weather or fatigue. You temperature your muscles that way, making your workouts more efficient and less inclined to injure you. During a warm-up you initial cycle quietly. After 10 minutes you can boost the pace and insert short accelerations of one minute. How lengthy you warmth up depends on the situation. A quiet cycling teaching requires less warming than an interval training, then you can certainly quickly count a quarter of an hour. The weather conditions also play a part: cold weather means that your muscles need more time to be well blooded. Cooling down after training is also important. Your body temperature drops, allowing you to dispose of the waste materials better. In the event that you perform the cooling-down regularly and properly, you will recover quicker from your attempts. After training you cycle at a relaxed pace with occasional acceleration, you cycle on a moderate pace. After the cool-down of about 10 minutes it is recommended to do some stretches. Another efficient form of cooling-down can be a sports massage. This is often done, for instance, after an intensive competition. Choose a comfortable saddle A too 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 gives some counter pressure. If you still knowledge saddle discomfort, you can lower your saddle a little. A too much saddle is not enjoyable if you constantly slide from still left to right. Wear the right cycling clothing Probably an open door, but putting on special cycling clothing is actually 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 natural cotton gets wet, your skin cools down and causes pores and skin problems such as irritation and redness. Also use cycling gloves to protect your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can ruin the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles could be a solution. Do additionally you have problems with knee complaints? Then it may you need to be that your feet position differs and the insoles give insufficient alternative for you. Therefore visit a doctor to determine your precise problem. Pay attention to your body Do it more slowly if you feel that your trouble is bad or in case you are struggling with physical symptoms. Your condition will not get worse by not training for weekly. Or replace intensive intensive training in a silent endurance training. Pay attention to your body and the signals it gives.
