Cycling is fulfilling and healthy. It trains your muscle groups and joints, but can also cause physical accidents. Knee, neck, back and foot problems are normal in cyclists. How will you prevent these bike injuries? We have listed seven crucial points for attention! Build up your training schedule Specifically 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. Because of this, back and knee pain can quickly arise. Just change your bike A wrong placement of the handlebar may also trigger neck and back again problems. A higher wheel isn't always good: you boost your body more, so that you can experience discomfort during or after cycling. A as well low handlebar can bring the same complaints. With back discomfort it usually helps to raise 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 very important to the geeky cyclist to have a bicycle that matches your height. Because of this, it is best to have your body pre-measured with a bicycle repair shop or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is vital for long workout sessions, winter or fatigue. You heat your muscles that method, making your workouts better 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 a minute. How long you heat up depends on the problem. A quiet cycling schooling requires much less warming than an interval training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a role: cold weather implies that your muscles need more time to be well blooded. Trying to cool off after training is also important. The body temperature drops, allowing you to dispose of the waste materials 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 routine on a moderate pace. After the cool-down of about ten minutes it is advisable to do some stretches. Another efficient type of cooling-down is a sports activities massage. This can be done, for example, after a rigorous competition. Choose a comfortable saddle A as well soft saddle can result in an incorrect sitting posture, especially during long journeys. That's why you better select a harder and smaller saddle that gives some counter pressure. In the event that you still knowledge saddle discomfort, you can decrease your saddle just a little. A too much saddle is not enjoyable in the event that you constantly slide from remaining to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is absolutely indispensable if you would like 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 pores and skin problems such as irritation and redness. Also wear cycling gloves to protect your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can damage 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 suffer from knee complaints? Then it may just be that your foot position differs and the insoles give insufficient alternative for you. Therefore visit a doctor to determine your exact problem. Listen to your body Do it more slowly in the event that you feel that your trouble is bad or if you are fighting physical symptoms. Your trouble will not get worse by not training for a week. Or replace intensive interval training in a peaceful endurance training. Listen to the body and the signals it gives.
