Riding a bike is satisfying and healthy. It trains your muscle groups and joints, but may also cause physical injuries. Knee, neck, back again 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 Especially for the novice cyclist, it is important to gradually build up the training, both in intensity and size. If you do not do this, your body can become overloaded. As a result, back and knee pain can quickly arise. Just adapt your bike A wrong position of the handlebar may also trigger neck and back again problems. An increased wheel isn't always good: you boost your body more, so you can experience discomfort during or after cycling. A as well low handlebar may bring the same complaints. With back discomfort it usually helps to raise your handlebars or raise the saddle stage by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you can decide on a shorter stem. Moreover, 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 bike repair center or a bicycle fitter. Do a warm-up and cooling down 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 inclined 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 lengthy you warmth up depends on the problem. A quiet cycling training 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 implies that your muscles want more time to end up being well blooded. Trying to cool off after training can be important. Your body temperature drops, allowing you to dispose of the waste materials better. In the event that you perform the cooling-down regularly and correctly, you will recover quicker from your attempts. After training you routine at a relaxed pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about 10 minutes it is advisable to do some stretching exercises. Another efficient type of cooling-down is a sports activities massage. This can be done, for example, after a rigorous competition. Choose a comfortable saddle A as well soft saddle can result in an incorrect sitting posture, especially during long journeys. That is why you better choose a harder and smaller saddle that gives some counter pressure. If you still knowledge saddle discomfort, you can lower your saddle just a little. A too high saddle is not enjoyable if you constantly slide from still left to right. Wear the right cycling clothing Probably an open door, but putting on special cycling clothing is really indispensable if you want to cycle 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 cools down and causes skin problems such as for example irritation and redness. Also wear cycling gloves to safeguard your hands. Clean your cycling clothing only with detergent no fabric softener. The latter can damage 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 is actually a solution. Do you also have problems with knee complaints? After that it may you need to be that your feet position differs and the insoles offer insufficient solution for you. Therefore see a doctor to determine your exact problem. Listen to your body Do it more slowly in the event that you feel that your condition is bad or if you are struggling with physical symptoms. Your trouble will not worsen by not really training for a week. Or replace intensive interval training in a tranquil endurance training. Pay attention to the body and the indicators it gives.
