Bicycling is thrilling and healthy. It trains your muscles and joints, but can also cause physical accidental injuries. Knee, neck, back again and foot issues are common in cyclists. How can 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 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 discomfort can quickly arise. Just adjust 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 pain during or after cycling. A too low handlebar may bring the same complaints. 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 an excessive amount of forward while cycling, you may decide on a shorter stem. Furthermore, it is also important for the geeky cyclist to get a bicycle that matches your height. For this, it is best to have the body pre-measured with a bike 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, winter or fatigue. You heat your muscles that method, making your workouts more efficient and less likely to injure you. During a warm-up you 1st cycle quietly. After 10 minutes you can boost the pace and put in short accelerations of a minute. How long you heat up depends on the situation. A quiet cycling training requires much less warming than an intensive training, then you can quickly count a one fourth of an hour. The current weather conditions also play a part: cold weather implies that your muscles want more time to become well blooded. Trying to cool off after training can be important. The body temperature drops, allowing you to dispose of the spend better. If you perform the cooling-down often and correctly, you will recover quicker from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you cycle 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 definitely 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 an incorrect sitting posture, especially during long journeys. That's why you better choose a harder and smaller sized saddle that provides some counter pressure. If you still encounter saddle pain, you can lower your saddle just a little. A too high saddle is not enjoyable if you constantly slide from left to right. Wear the proper cycling clothing Maybe 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 because the fabric does not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and skin problems such as for example irritation and inflammation. 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, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? After that it may just be that your feet position differs and the insoles give insufficient alternative for you. Therefore visit a doctor to determine your precise problem. Listen to your body Do it even more slowly if you feel that your condition is bad or if you are fighting physical symptoms. Your condition will not get worse by not training for weekly. Or replace intensive intensive training in a quiet endurance training. Pay attention to your body and the signals it gives.
