Riding a bike is fulfilling and healthy. It trains your muscle tissues and joints, but can also cause physical injuries. Knee, neck, back and foot problems are common in cyclists. How will 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 don't do this, the body can become overloaded. As a result, back and knee discomfort can quickly arise. Just modify your bike A wrong placement of the handlebar may also cause neck and back problems. An increased wheel is not always good: you increase your body more, so you can experience pain during or after cycling. A too low handlebar may bring the same complaints. With back discomfort it usually helps to increase your handlebars or improve the saddle stage 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 decide on a shorter stem. Furthermore, it is also important for the geeky cyclist to have a bicycle that fits your height. Because of this, it is best to have the body pre-measured with a bicycle repair shop or a bike fitter. Do a warm-up and cooling down A good warm-up is crucial for long workout 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 initial cycle quietly. After ten minutes you can boost the pace and put in short accelerations of one minute. How long you heat up depends on the problem. A quiet cycling schooling requires less warming than an interval training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a role: cold weather means that your muscles want more time to become well blooded. Cooling down after training is also important. Your body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down often and properly, you will recover quicker from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about 10 minutes it is advisable to do some stretches. Another efficient form of cooling-down is a sports activities massage. This is often done, for example, after an intensive competition. Select a comfortable saddle A as well soft saddle can result in a wrong sitting posture, specifically during long journeys. That's 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 a little. A too high saddle is not pleasant if you constantly slide from left to right. Wear the proper cycling clothing Probably an open door, but wearing special cycling clothing is actually indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants since the fabric will not breath sufficiently. When cotton gets wet, your skin cools down and causes pores and skin problems such as irritation and redness. Also use cycling gloves to safeguard your hands. Clean your cycling clothing only with detergent and no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain in your feet during or after cycling? Customized insoles could be a solution. Do you also suffer from knee complaints? Then it may you need to be that your foot position differs and the insoles offer insufficient answer for you. Therefore see a doctor to determine your precise problem. Listen 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 worsen by not training for a week. Or replace intensive interval training in a calm endurance training. Pay attention to your body and the signals it gives.
