Bicycling is big fun and healthy. It trains your muscle tissues and joints, but may also cause physical accidental injuries. Knee, neck, back and foot issues are normal in cyclists. How can you prevent these bike injuries? We have listed seven crucial factors 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 do not do this, your body can become overloaded. As a result, back and knee discomfort can quickly arise. Just adapt your bike A wrong position of the handlebar may also trigger neck and back again problems. A higher wheel isn't always good: you boost your body more, so you can experience discomfort during or after cycling. A too low handlebar can bring the same issues. With back pain it usually helps to increase your handlebars or raise the saddle point by ten to fifteen degrees. If 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 fits your height. Because of this, it is advisable to have the body pre-measured with a bicycle repair center or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is essential for long workout sessions, cold weather or fatigue. You heat your muscles that method, making your workouts more efficient and less inclined to injure you. Throughout 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 quickly count 25 % of an hour. The current weather conditions also play a part: cold weather means that your muscles want more time to become 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 often and correctly, you will recover faster from your attempts. After training you cycle at a leisurely pace with occasional acceleration, you routine on a moderate speed. Following the cool-down of about ten minutes it is advisable to do some stretches. Another efficient kind of cooling-down is usually a sports massage. This could be done, for example, after an intensive competition. Select a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, especially during long journeys. That's why you better choose a harder and smaller sized saddle that gives some counter pressure. In the event that you still experience saddle discomfort, you can decrease your saddle a little. A too much saddle is not pleasurable if you constantly slide from left to right. Wear the right cycling clothing Probably an open door, but wearing special cycling clothing is actually indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants because the fabric will not breath sufficiently. When cotton gets wet, your skin layer cools down and causes epidermis problems such as for example irritation and redness. Also put on cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can destroy the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience discomfort 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 is different and the insoles give insufficient remedy for you. Therefore visit a doctor to determine your precise problem. Pay attention to your body Do it more slowly in the event that you feel that your trouble is bad or if you are struggling with physical symptoms. Your trouble will not worsen by not training for a week. Or replace intensive intensive training in a peaceful endurance training. Listen to your body and the indicators it gives.
