Riding a bicycle is thrilling and healthy. It trains your muscle tissue and joints, but may also cause physical injuries. Knee, neck, back again and foot issues are common 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 working out, both in intensity and size. If you do not do this, your body can become overloaded. As a result, back and knee discomfort can quickly arise. Just adapt your bike A wrong position of the handlebar may also cause neck and back 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 issues. With back pain it usually really 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 an excessive amount of forward while cycling, you may opt for a shorter stem. Moreover, it is also very important to the geeky cyclist to have a bicycle that fits your height. Because of this, it is best 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 vital for long workout sessions, winter or fatigue. You temperature your muscles that way, making your workouts more efficient and less likely to injure you. Throughout a warm-up you initial cycle quietly. After ten minutes you can boost the pace and place short accelerations of one minute. How long you high temperature up depends on the problem. A quiet cycling training requires less warming than an intensive training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a role: cold weather implies that your muscles want more time to be well blooded. Trying to cool off after training is also important. The body temperature drops, allowing you to dispose of the spend better. If you perform the cooling-down frequently and properly, you will recover quicker from your efforts. After training you cycle at a relaxed pace with occasional acceleration, you cycle on a moderate pace. After the cool-down of about 10 minutes it is recommended to do some stretching exercises. Another efficient form of cooling-down is usually a sports activities massage. This is often done, for example, after a rigorous competition. Choose a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, especially during long journeys. That is why you better choose a harder and smaller sized saddle that provides some counter pressure. In the event that you still experience saddle pain, you can decrease your saddle just a little. A too high saddle is not enjoyable if you constantly slide from remaining to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is actually indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants because the fabric does not breath sufficiently. When natural cotton gets wet, your skin cools down and causes 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 destroy the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your feet during or after cycling? Customized insoles could be a solution. Do additionally you have problems with knee complaints? Then it may just be that your foot position is different and the insoles give insufficient remedy for you. Therefore visit a doctor to determine your exact problem. Pay attention to your body Do it more slowly if you feel that your trouble 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 intensive training in a silent endurance training. Pay attention to the body and the signals it gives.
