Riding a bike is fulfilling and healthy. It trains your muscles and joints, but may also cause physical accidents. Knee, neck, back again and foot issues are common in cyclists. How can you prevent these bicycle 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 working out, both in intensity and size. If you don't do this, the body can become overloaded. Because of this, back and knee pain can quickly arise. Just adapt your bike A wrong position of the handlebar can also cause neck and back again problems. An increased wheel is not always good: you increase your body more, so that you can experience discomfort during or after cycling. A too low handlebar may bring the same problems. With back pain it usually helps to increase your handlebars or raise 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 may opt for a shorter stem. Furthermore, it is also very important to the geeky cyclist to have a bicycle that fits your height. For this, it is advisable to have your body pre-measured with a bicycle repair shop or a bicycle fitter. Do a warm-up and trying to cool off A good warm-up is crucial for long workout sessions, cold weather or fatigue. You heat your muscles that way, making your workouts more efficient and less inclined to injure you. Throughout a warm-up you first cycle quietly. After ten minutes you can boost the pace and put in short accelerations of one minute. How long you temperature up depends on the problem. A quiet cycling schooling requires much less warming than an intensive training, then you can certainly quickly count 25 % of an hour. The current weather conditions also play a role: cold weather implies that your muscles want more time to end up being 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 quicker from your efforts. After training you cycle at a relaxed pace with occasional acceleration, you routine on a moderate pace. After the cool-down of about ten minutes it is recommended to do some stretches. Another efficient type of cooling-down is normally a sports activities massage. This can be done, for example, after a rigorous competition. Select a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, specifically during long journeys. That's why you better choose a harder and smaller sized saddle that gives some counter pressure. In the event that you still experience saddle pain, you can decrease your saddle just a little. A too much saddle is not enjoyable if you constantly slide from left to right. Wear the proper cycling clothing Probably an open door, but wearing special cycling clothing is absolutely indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants since the fabric does not breath sufficiently. When natural cotton gets wet, your skin cools down and causes epidermis problems such as irritation and inflammation. Also wear cycling gloves to safeguard your hands. Wash your cycling clothing just with detergent and no fabric softener. The latter can destroy the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience discomfort in your ft during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? After that it may you need to be that your feet position differs and the insoles give insufficient answer for you. Therefore see a doctor to determine your exact problem. Pay attention to your body Do it even more slowly in the event that you feel that your condition is bad or if you are fighting physical symptoms. Your condition will not get worse by not training for a week. Or replace intensive intensive training in a noiseless endurance training. Pay attention to the body and the signals it gives.
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