Cycling is fulfilling and healthy. It trains your muscle groups and joints, but can also cause physical accidents. Knee, neck, back and foot issues are normal in cyclists. How will you prevent these bicycle 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 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 placement of the handlebar can also trigger neck and back problems. A higher wheel isn't 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 increase your handlebars or improve the saddle stage by ten to fifteen degrees. If you feel that your shoulders are hanging too much forward while cycling, you may decide on a shorter stem. Furthermore, it is also very important to the geeky cyclist to get a bicycle that suits your height. Because of this, it is best to have the body pre-measured with a bicycle repair center or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is crucial for long training sessions, cold weather or fatigue. You warmth your muscles that method, making your workouts better and less likely to injure you. Throughout a warm-up you 1st cycle quietly. After 10 minutes you can raise the pace and insert short accelerations of one minute. How long you heat up depends on the situation. A quiet cycling schooling requires less warming than an intensive training, then you can quickly count a quarter of an hour. The weather conditions also play a part: cold weather means that your muscles want more time to be 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 frequently and correctly, you will recover faster 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 recommended to do some stretching exercises. Another efficient form of cooling-down is usually a sports massage. This is often done, for instance, after an intensive competition. Select a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That is why you better choose a harder and smaller sized saddle that gives some counter pressure. If you still encounter saddle discomfort, you can decrease your saddle just a little. A too much saddle is not enjoyable if you constantly slide from remaining to right. Wear the right cycling clothing Maybe an open door, but putting on special cycling clothing is actually indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants because the fabric will not breath sufficiently. When natural cotton gets wet, your skin layer cools down and causes epidermis problems such as for example irritation and inflammation. Also use cycling gloves to safeguard 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 ft during or after cycling? Customized insoles could be a solution. Do you also suffer from knee complaints? After that it may just be that your feet position differs and the insoles give insufficient option for you. Therefore see a doctor to determine your specific problem. Pay attention to your body Do it more slowly if you feel that your condition is bad or in case you are struggling with physical symptoms. Your condition will not worsen by not training for a week. Or replace intensive interval training in a silent endurance training. Pay attention to your body and the indicators it gives.
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