Riding a bicycle is big fun and healthy. It trains your muscles and joints, but can also cause physical accidents. Knee, neck, back and foot complaints are normal in cyclists. How will you prevent these bike injuries? We've listed seven crucial factors for attention! Build up your training schedule Specifically for the novice cyclist, it is important to gradually build-up working out, both in intensity and size. If you don't do this, the body can become overloaded. Consequently, back and knee pain can quickly arise. Just adapt your bike A wrong position of the handlebar can also trigger neck and back again problems. An increased wheel isn't always good: you increase 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 really helps to increase your handlebars or improve 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. Furthermore, it is also important for the geeky cyclist to have a bicycle that suits your height. For this, it is best to have your body pre-measured with a bike repair center or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is essential for long workout sessions, winter or fatigue. You heat your muscles that method, making your workouts more efficient and less likely to injure you. Throughout a warm-up you initial cycle quietly. After ten minutes you can increase the pace and put in short accelerations of a minute. How long you temperature up depends on the problem. A quiet cycling schooling requires less warming than an intensive training, then you can quickly count a one fourth of an hour. The current weather conditions also play a part: cold weather means that your muscles need more time to end up being well blooded. Cooling down after training is also important. The body temperature drops, enabling you to dispose of the waste materials better. In the event that you perform the cooling-down often and correctly, you will recover quicker from your attempts. After training you routine at a leisurely pace with occasional acceleration, you cycle on a moderate pace. After the cool-down of about ten minutes it is recommended to do some stretches. Another efficient kind of cooling-down is certainly a sports massage. This is often done, for instance, after an intensive competition. Select a comfortable saddle A as well soft saddle can result in 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. If you still knowledge saddle pain, you can lower your saddle just a little. A too high saddle is not pleasant if you constantly slide from still left to right. Wear the proper cycling clothing Maybe an open door, but putting on special cycling clothing is actually indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric will not breath sufficiently. When natural cotton gets wet, your skin cools down and causes epidermis problems such as for example irritation and inflammation. Also put on cycling gloves to protect your hands. Clean your cycling clothing only with detergent and no fabric softener. The latter can eliminate the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your foot during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? Then it may you need to be that your foot position is different and the insoles give insufficient answer for you. Therefore see a doctor to determine your specific problem. Pay attention to your body Do it more slowly if you feel that your condition is bad or in case you are struggling with physical symptoms. Your condition will not get worse by not really training for a week. Or replace intensive interval training in a quiet endurance training. Listen to your body and the signals it gives.
