Cycling is satisfying and healthy. It trains your muscle tissue and joints, but may also cause physical accidental injuries. Knee, neck, back and foot problems are normal in cyclists. How will you prevent these bicycle injuries? We have listed seven crucial factors for attention! Build-up your training schedule Specifically for the novice cyclist, it is important to gradually build-up working out, both in intensity and size. If you don't do this, your body can become overloaded. Because of this, back and knee pain can quickly arise. Just modify your bike A wrong position of the handlebar can also trigger neck and back problems. An increased 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 can bring the same complaints. With back discomfort it usually really helps to raise your handlebars or improve the saddle point 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. Moreover, it is also very important to the geeky cyclist to get a bicycle that suits your height. Because of this, it is advisable to have the body pre-measured with a bicycle repair shop or a bicycle fitter. Do a warm-up and cooling down A good warm-up is crucial for long workout sessions, winter or fatigue. You temperature your muscles that method, making your workouts better and less inclined to injure you. Throughout a warm-up you 1st cycle quietly. After ten minutes you can boost the pace and insert short accelerations of one minute. How long you temperature up depends on the problem. A quiet cycling training requires much less warming than an interval training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a part: cold weather implies that your muscles need more time to become 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 often and properly, you will recover quicker from your efforts. After training you cycle at a leisurely pace with occasional acceleration, you routine 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 certainly a sports activities massage. This is often done, for instance, after an intensive competition. Choose a comfortable saddle A as well soft saddle can result in a wrong sitting posture, especially during long journeys. That is why you better select a harder and smaller sized saddle that provides some counter pressure. In the event that you still knowledge saddle discomfort, you can decrease your saddle just a little. A too much saddle is not enjoyable in the event that you constantly slide from left to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is actually indispensable if you would like to routine 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 epidermis problems such as irritation and redness. Also wear cycling gloves to protect your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can destroy the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your feet during or after cycling? Customized insoles could be a solution. Do additionally you suffer from knee complaints? Then it may just be that your feet position differs and the insoles present insufficient answer for you. Therefore see a doctor to determine your exact problem. Pay attention to your body Do it more slowly in the event that you feel that your trouble 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 tranquil endurance training. Listen to the body and the indicators it gives.
