Bicycling is stimulating and healthy. It trains your muscles and joints, but may also cause physical accidental injuries. Knee, neck, back again and foot problems are normal in cyclists. How will you prevent these bicycle injuries? We have listed seven crucial points 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 don't do this, your 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 is not always good: you boost your body more, so that you can experience discomfort during or after cycling. A too low handlebar can bring the same problems. With back pain it usually really helps to raise your handlebars or raise the saddle stage by ten to fifteen degrees. In the event that you feel that your shoulders are hanging an excessive amount of forward while cycling, you may opt for a shorter stem. Moreover, it is also important for the geeky cyclist to have a bicycle that suits your height. For this, it is advisable to have your body pre-measured with a bicycle repair center or a bike fitter. Execute a warm-up and cooling down A good warm-up is crucial for long workout sessions, cold weather or fatigue. You temperature your muscles that way, making your workouts more efficient and less likely to injure you. During a warm-up you first cycle quietly. After 10 minutes you can raise 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 interval training, then you can certainly quickly count a one fourth of an hour. The weather conditions also play a part: cold weather implies 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 frequently and properly, you will recover faster from your attempts. After training you routine at a leisurely pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about 10 minutes it is recommended to do some stretches. Another efficient kind of cooling-down is definitely a sports activities massage. This could be done, for example, after an intensive competition. Select a comfortable saddle A as well soft saddle can result in a wrong sitting posture, specifically during long journeys. That's why you better select a harder and smaller saddle that provides some counter pressure. In the event that you still experience saddle discomfort, you can lower your saddle a little. A too much saddle is not enjoyable if you constantly slide from still left to right. Wear the right cycling clothing Maybe an open door, but wearing special cycling clothing is actually indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants because the fabric does not breath sufficiently. When cotton gets wet, your skin layer cools down and causes skin problems such as for example irritation and redness. Also wear cycling gloves to protect your hands. Wash your cycling clothing just with detergent and no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothing 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? After that it may just be that your feet position differs and the insoles present insufficient option 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 fighting physical symptoms. Your trouble will not worsen by not really training for a week. Or replace intensive interval training in a silent endurance training. Pay attention to the body and the signals it gives.
