Riding a bike is stimulating and healthy. It trains your muscle groups and joints, but may also cause physical injuries. Knee, neck, back and foot issues are normal in cyclists. How will you prevent these bicycle injuries? We have listed seven crucial points for attention! Build up your training schedule Specifically for the novice cyclist, it is important to gradually build up the training, both in intensity and size. If you do not do this, the body can become overloaded. As a result, back and knee discomfort can quickly arise. Just adapt your bike A wrong placement of the handlebar may also trigger neck and back problems. A higher wheel isn't always good: you increase your body more, so that you can experience discomfort during or after cycling. A as well low handlebar may bring the same problems. With back discomfort 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 can decide on a shorter stem. Furthermore, it is also very important to the geeky cyclist to have a bicycle that matches your height. Because of this, it is best to have the body pre-measured with a bicycle repair center or a bike fitter. Do a warm-up and cooling down A good warm-up is crucial for long training sessions, cold weather or fatigue. You high temperature your muscles that method, making your workouts more efficient and less inclined 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 long you warmth up depends on the situation. A quiet cycling training requires much 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 implies that your muscles want more time to become well blooded. Trying to cool off after training is also important. The body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down often and correctly, you will recover faster from your attempts. After training you cycle at a relaxed pace with occasional acceleration, you cycle on a moderate speed. After the cool-down of about ten minutes it is recommended to do some stretching exercises. Another efficient type of cooling-down is definitely a sports massage. This is often done, for instance, after a rigorous competition. Choose a comfortable saddle A too soft saddle can lead to a wrong 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 encounter saddle discomfort, 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 wearing special cycling clothing is actually indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since the fabric does not breath sufficiently. When cotton gets wet, your skin cools down and causes epidermis problems such as for example irritation and redness. Also put on cycling gloves to protect your hands. Wash your cycling clothing just with detergent and no fabric softener. The latter can ruin the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your foot during or after cycling? Customized insoles could be a solution. Do additionally you have problems with knee complaints? Then it may you need to be that your foot position differs and the insoles present insufficient answer 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 if you are struggling with physical symptoms. Your trouble will not get worse by not training for a week. Or replace intensive interval training in a noiseless endurance training. Listen to the body and the signals it gives.
