Bicycling is satisfying and healthy. It trains your muscles and joints, but may also cause physical accidental injuries. Knee, neck, back and foot complaints are common in cyclists. How can you prevent these bicycle injuries? We have listed seven crucial factors for attention! Build up your training schedule Especially for the novice cyclist, it is necessary to gradually build-up working out, both in intensity and size. If you don't do this, your body can become overloaded. Because of this, back and knee discomfort can quickly arise. Just modify your bike A wrong placement of the handlebar may also cause neck and back problems. A higher wheel is not always good: you boost your body more, so you can experience discomfort during or after cycling. A as well low handlebar can bring the same issues. With back discomfort it usually really helps to increase your handlebars or improve the saddle point by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you can decide on a shorter stem. Furthermore, it is also very important to the geeky cyclist to possess a bicycle that suits your height. For this, it is best to have your body pre-measured with a bike repair center or a bike fitter. Execute a warm-up and trying to cool off A good warm-up is vital for long workout sessions, cold weather or fatigue. You temperature your muscles that method, making your workouts better and less likely to injure you. During a warm-up you first cycle quietly. After ten minutes you can increase the pace and place short accelerations of a minute. How long you heat up depends on the problem. A quiet cycling schooling requires much less warming than an intensive training, then you can certainly quickly count a quarter of an hour. The weather conditions also play a role: cold weather implies that your muscles want more time to become well blooded. Trying to cool off after training is also important. Your body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down often and properly, you will recover quicker from your efforts. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about ten minutes it is recommended to do some stretching exercises. Another efficient kind of cooling-down is normally a sports massage. This could be done, for example, after an intensive competition. Select a comfortable saddle A too soft saddle can result in a wrong sitting posture, especially during long journeys. That's why you better select a harder and smaller sized saddle that gives some counter pressure. In the event that you still knowledge saddle discomfort, you can decrease your saddle a little. A too much saddle is not pleasant if you constantly slide from still left to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is actually 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 cotton gets wet, your skin layer cools down and causes skin problems such as irritation and inflammation. Also put on cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent no fabric softener. The latter can destroy the pores, to ensure that ultimately your cycling clothes 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? Then it may just be that your feet position differs and the insoles give insufficient remedy for you. Therefore visit a doctor to determine your specific problem. Pay attention to your body Do it more slowly if you feel that your trouble is bad or in case you are fighting physical symptoms. Your trouble will not worsen by not really training for weekly. Or replace intensive intensive training in a tranquil endurance training. Listen to your body and the indicators it gives.
