Riding a bike is big fun and healthy. It trains your muscle tissues and joints, but can also cause physical accidental injuries. Knee, neck, back again and foot problems are common in cyclists. How can you prevent these bike injuries? We have listed seven crucial points 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 do not do this, your body can become overloaded. Consequently, back and knee discomfort can quickly arise. Just change your bike A wrong placement of the handlebar can also trigger neck and back problems. An increased wheel isn't always good: you increase your body more, so you can experience pain during or after cycling. A as well low handlebar may bring the same issues. With back discomfort it usually really helps to increase your handlebars or raise the saddle stage by ten to fifteen degrees. If you feel that your shoulders are hanging too much forward while cycling, you can opt for a shorter stem. Moreover, it is also very important to the geeky cyclist to get 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 vital for long training sessions, cold weather or fatigue. You high temperature your muscles that way, making your workouts more efficient and less inclined to injure you. During a warm-up you first cycle quietly. After ten minutes you can raise the pace and insert short accelerations of a minute. How long you warmth up depends on the problem. A quiet cycling training requires much less warming than an interval training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a part: cold weather means that your muscles want more time to end up being well blooded. Cooling down after training is also important. Your body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down frequently and correctly, you will recover faster from your initiatives. After training you cycle at a relaxed pace with occasional acceleration, you routine on a moderate pace. Following the cool-down of about ten minutes it is recommended to do some stretches. Another efficient form of cooling-down is normally a sports activities massage. This is often done, for example, after an intensive 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 choose a harder and smaller sized saddle that provides 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 proper cycling clothing Probably 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 cotton gets wet, your skin layer 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 just with detergent no fabric softener. The latter can damage the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your ft during or after cycling? Customized insoles is actually a solution. Do you also suffer from knee complaints? Then it may just be that your feet position is different and the insoles present insufficient remedy for you. Therefore visit a doctor to determine your exact problem. Pay attention to your body Do it more slowly if you feel that your condition is bad or in case you are fighting physical symptoms. Your trouble will not get worse by not training for a week. Or replace intensive intensive training in a quiet endurance training. Listen to the body and the signals it gives.
