Cycling is stimulating and healthy. It trains your muscle tissue and joints, but may also cause physical accidents. Knee, neck, back again and foot problems are common in cyclists. How will you prevent these bicycle injuries? We've listed seven crucial points 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 don't do this, the body can become overloaded. Consequently, back and knee discomfort can quickly arise. Just adjust your bike A wrong placement of the handlebar may also trigger neck and back again problems. An increased wheel isn't always good: you boost your body more, so that you can experience discomfort during or after cycling. A too low handlebar can bring the same issues. With back pain it usually really helps to increase 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 opt for a shorter stem. Furthermore, it is also important for the geeky cyclist to have a bicycle that suits your height. For this, it is best to have the body pre-measured with a bicycle repair shop or a bike fitter. Execute a warm-up and trying to cool off A good warm-up is crucial for long training sessions, winter or fatigue. You warmth your muscles that way, making your workouts better and less likely to injure you. During a warm-up you 1st cycle quietly. After ten minutes you can boost the pace and put in short accelerations of one minute. How lengthy you warmth 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 means that your muscles need more time to end up being well blooded. Cooling down after training is also important. The body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down regularly and correctly, you will recover quicker from your initiatives. After training you cycle at a relaxed pace with occasional acceleration, you routine on a moderate pace. Following the cool-down of about 10 minutes it is advisable to do some stretches. Another efficient type of cooling-down is certainly a sports massage. This could be done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, especially during long journeys. That's why you better select a harder and smaller sized saddle that provides some counter pressure. In the event that you still encounter saddle pain, you can lower your saddle just a little. A too high saddle is not pleasurable if you constantly slide from left to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is really indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric does not breath sufficiently. When cotton gets wet, your skin layer cools down and causes skin problems such as for example irritation and redness. Also put on cycling gloves to protect your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can destroy the pores, so 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 suffer from knee complaints? After that it may you need to be that your foot position differs and the insoles give insufficient answer for you. Therefore see a doctor to determine your precise problem. Pay attention to your body Do it even more slowly in the event that you feel that your trouble is bad or in case you are fighting physical symptoms. Your condition will not worsen by not training for a week. Or replace intensive interval training in a silent endurance training. Listen to the body and the indicators it gives.
