Riding a bike is satisfying and healthy. It trains your muscle tissue and joints, but can also cause physical injuries. Knee, neck, back and foot complaints are normal in cyclists. How will you prevent these bike injuries? We've listed seven crucial points for attention! Build up your training schedule Especially for the novice cyclist, it is necessary to gradually build-up the training, both in intensity and size. If you don't do this, your body can become overloaded. As a result, back and knee discomfort can quickly arise. Just modify your bike A wrong position of the handlebar can also trigger neck and back problems. A higher wheel is not always good: you increase your body more, so 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 increase your handlebars or raise the saddle stage by ten to fifteen degrees. If you feel that your shoulders are hanging an excessive amount of forward while cycling, you may decide on a shorter stem. Furthermore, 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 bicycle repair shop or a bike fitter. Do a warm-up and cooling down A good warm-up is vital for long workout sessions, winter or fatigue. You high temperature your muscles that method, making your workouts more efficient and less likely to injure you. Throughout a warm-up you initial cycle quietly. After 10 minutes you can boost the pace and insert short accelerations of one minute. How long you heat up depends on the problem. A quiet cycling teaching requires less warming than an intensive training, then you can quickly count 25 % of an hour. The current weather conditions also play a role: cold weather implies that your muscles need more time to be well blooded. Cooling down after training can be important. The body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down regularly and properly, you will recover faster from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you routine on a moderate pace. After 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 is often done, for example, after a rigorous competition. Select a comfortable saddle A too soft saddle can lead to an incorrect sitting posture, especially during long journeys. That's why you better select a harder and smaller sized saddle that provides some counter pressure. If you still experience saddle discomfort, you can decrease your saddle a little. A too high saddle is not pleasant in the event that you constantly slide from still left to right. Wear the proper cycling clothing Maybe an open door, but putting on special cycling clothing is absolutely indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric does not breath sufficiently. When natural cotton gets wet, your skin layer cools down and causes skin problems such as irritation and redness. Also use cycling gloves to safeguard your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your feet during or after cycling? Customized insoles could be a solution. Do additionally you have problems with knee complaints? Then it may you need to be that your foot position differs and the insoles give insufficient option for you. Therefore visit a doctor to determine your exact problem. Pay attention to your body Do it even more slowly if you feel that your condition is bad or in case you are fighting physical symptoms. Your condition will not worsen by not really training for a week. Or replace intensive intensive training in a noiseless endurance training. Listen to the body and the signals it gives.
