Riding a bike is fulfilling and healthy. It trains your muscles and joints, but may also cause physical accidental injuries. Knee, neck, back and foot issues are common in cyclists. How will you prevent these bike injuries? We've listed seven crucial points for attention! Build up your training schedule Specifically 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. Consequently, back and knee discomfort can quickly arise. Just modify your bike A wrong position of the handlebar may also cause neck and back again problems. A higher wheel isn't always good: you boost your body more, so you can experience pain during or after cycling. A as well low handlebar may bring the same problems. With back pain it usually 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 opt for a shorter stem. Furthermore, it is also important for the geeky cyclist to possess a bicycle that matches your height. Because of this, it is best to have the body pre-measured with a bicycle repair center or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is essential for long training sessions, cold weather or fatigue. You temperature your muscles that method, making your workouts more efficient and less likely to injure you. During a warm-up you first cycle quietly. After 10 minutes you can increase the pace and place short accelerations of one minute. How long you temperature up depends on the problem. A quiet cycling schooling requires much less warming than an interval training, then you can certainly 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 become well blooded. Trying to cool off after training is also important. The body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down regularly and properly, you will recover faster from your attempts. After training you routine at a relaxed pace with occasional acceleration, you cycle on a moderate speed. After the cool-down of about ten minutes it is advisable to do some stretches. Another efficient type of cooling-down is definitely a sports massage. This can be done, for instance, after an intensive competition. Choose a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That is why you better choose a harder and smaller saddle that provides some counter pressure. In the event that you still encounter saddle pain, you can decrease your saddle a little. A too much saddle is not pleasurable in the event that you constantly slide from still left to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is really indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants since the fabric will not breath sufficiently. When natural cotton gets wet, your skin cools down and causes skin problems such as for example irritation and redness. Also put on cycling gloves to protect your hands. Wash your cycling clothing just with detergent and no fabric softener. The latter can destroy the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your foot during or after cycling? Customized insoles could be a solution. Do additionally you have problems with knee complaints? After that it may just be that your feet position is different and the insoles give insufficient solution for you. Therefore see a doctor to determine your specific problem. Listen 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 trouble will not get worse by not training for a week. Or replace intensive interval training in a calm endurance training. Listen to the body and the signals it gives.
