Riding a bike is stimulating and healthy. It trains your muscle tissue and joints, but can also cause physical injuries. Knee, neck, back again and foot complaints are normal in cyclists. How can you prevent these bike 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 do not do this, the body can become overloaded. Because of this, back and knee pain can quickly arise. Just adjust your bike A wrong position of the handlebar may also cause neck and back again problems. A higher wheel isn't always good: you increase your body more, so you can experience discomfort during or after cycling. A as well low handlebar can bring the same complaints. With back discomfort it usually helps to increase your handlebars or improve 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 opt for a shorter stem. Moreover, it is also very important to the geeky cyclist to get a bicycle that fits your height. Because of this, it is best to have the body pre-measured with a bike repair shop or a bicycle fitter. Do a warm-up and cooling down A good warm-up is vital for long training sessions, winter or fatigue. You heat your muscles that way, making your workouts better and less inclined to injure you. During a warm-up you 1st cycle quietly. After ten minutes you can raise the pace and insert short accelerations of a minute. How long you temperature up depends on the situation. A quiet cycling schooling requires much less warming than an interval training, then you can quickly count 25 % of an hour. The weather conditions also play a role: cold weather implies that your muscles want more time to end up being well blooded. Trying to cool off after training is also important. The body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down regularly and correctly, you will recover quicker from your initiatives. After training you routine at a relaxed pace with occasional acceleration, you routine on a moderate speed. After the cool-down of about 10 minutes it is recommended to do some stretching exercises. Another efficient kind of cooling-down can be a sports activities massage. This could be done, for instance, after a rigorous competition. Choose a comfortable saddle A too soft saddle can lead to an incorrect sitting posture, especially during long journeys. That is why you better select a harder and smaller sized saddle that provides some counter pressure. In the event that you still experience saddle discomfort, you can lower your saddle a little. A too high saddle is not pleasant in the event that you constantly slide from left to right. Wear the right cycling clothing Maybe an open door, but putting on special cycling clothing is actually indispensable if you would like to cycle 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 inflammation. Also use cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can damage the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles could be a solution. Do additionally you suffer from knee complaints? Then it may just be that your feet position differs and the insoles offer insufficient answer for you. Therefore visit a doctor to determine your exact 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 struggling with physical symptoms. Your condition will not get worse by not really training for a week. Or replace intensive interval training in a peaceful endurance training. Listen to your body and the signals it gives.
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