Riding a bike is entertaining and healthy. It trains your muscle tissue and joints, but may also cause physical accidents. Knee, neck, back again and foot complaints are normal in cyclists. How can 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 necessary to gradually build-up the training, both in intensity and size. If you do not do this, the body can become overloaded. Consequently, back and knee discomfort can quickly arise. Just adjust your bike A wrong position of the handlebar can also trigger neck and back again problems. A higher wheel is not always good: you boost your body more, so that you can experience discomfort during or after cycling. A as well low handlebar may bring the same problems. With back discomfort it usually helps to increase your handlebars or improve 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 opt for a shorter stem. Moreover, it is also important for the geeky cyclist to possess a bicycle that suits your height. Because of this, it is best to have your body pre-measured with a bicycle repair shop or a bike fitter. Execute a warm-up and cooling down A good warm-up is vital for long training 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 10 minutes you can boost the pace and insert short accelerations of a minute. How long you temperature up depends on the situation. A quiet cycling schooling requires 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 be well blooded. Cooling down after training is also important. Your body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down frequently and correctly, you will recover faster from your efforts. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate pace. Following the cool-down of about 10 minutes it is advisable to do some stretching exercises. Another efficient kind of cooling-down is usually a sports massage. This could be done, for example, after a rigorous competition. Choose a comfortable saddle A as well soft saddle can result in a wrong sitting posture, specifically during long journeys. That is why you better select a harder and smaller saddle that provides some counter pressure. In the event that you still knowledge saddle pain, you can lower your saddle just a little. A too high saddle is not enjoyable in the event that you constantly slide from still left to right. Wear the right cycling clothing Probably an open door, but wearing special cycling clothing is absolutely indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants since the fabric will not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and skin problems such as for example irritation and redness. Also wear cycling gloves to protect your hands. Clean your cycling clothing only with detergent and no fabric softener. The latter can damage the pores, so 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 have problems with knee complaints? Then it may just be that your feet position differs and the insoles give insufficient solution for you. Therefore visit a doctor to determine your specific problem. Listen to your body Do it even more slowly in the event that you feel that your trouble is bad or in case you are fighting physical symptoms. Your condition will not get worse by not really training for a week. Or replace intensive intensive training in a calm endurance training. Pay attention to your body and the signals it gives.
