Bicycling is fulfilling and healthy. It trains your muscle tissue and joints, but can also cause physical accidents. Knee, neck, back again and foot problems are common in cyclists. How can you prevent these bicycle injuries? We've listed seven crucial points for attention! Build-up your training schedule Especially for the novice cyclist, it is important to gradually build-up the training, both in intensity and size. If you do not do this, your body can become overloaded. Because of this, back and knee pain can quickly arise. Just modify your bike A wrong placement of the handlebar can also cause neck and back problems. An increased wheel is not always good: you boost your body more, so you can experience pain during or after cycling. A too low handlebar may bring the same complaints. With back pain it usually helps to increase your handlebars or raise the saddle stage by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you may decide on a shorter stem. Moreover, it is also very important to the geeky cyclist to have a bicycle that matches your height. For this, it is advisable to have your body pre-measured with a bike repair shop or a bike fitter. Execute a warm-up and trying to cool off A good warm-up is crucial for long training sessions, cold weather or fatigue. You heat your muscles that way, 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 long you temperature up depends on the situation. 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 means that your muscles need more time to be well blooded. Cooling down after training can be important. Your body temperature drops, allowing you to dispose of the spend better. If you perform the cooling-down often and correctly, you will recover faster from your initiatives. After training you routine at a relaxed pace with occasional acceleration, you cycle on a moderate pace. Following 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 could be done, for instance, after a rigorous competition. Select a comfortable saddle A too soft saddle can result in a wrong sitting posture, specifically during long journeys. That's why you better select a harder and smaller sized saddle that provides some counter pressure. In the event that you still knowledge saddle discomfort, you can lower your saddle just 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 wearing special cycling clothing is really indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants because the fabric will not breath sufficiently. When natural 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. Clean your cycling clothing just with detergent and 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 have problems with knee complaints? After that it may you need to be that your foot position differs and the insoles offer insufficient answer for you. Therefore visit a doctor to determine your precise problem. Pay attention to your body Do it even more slowly if you feel that your condition is bad or if you are struggling with physical symptoms. Your trouble will not get worse by not training for a week. Or replace intensive intensive training in a noiseless endurance training. Listen to the body and the signals it gives.
