Riding a bike is fulfilling and healthy. It trains your muscle tissues and joints, but may also cause physical injuries. Knee, neck, back and foot problems are normal in cyclists. How will you prevent these bike injuries? We have listed seven crucial factors for attention! Build up your training schedule Especially for the novice cyclist, it is necessary to gradually build up the training, both in intensity and size. If you don't do this, your body can become overloaded. Because of this, back and knee discomfort can quickly arise. Just change your bike A wrong placement of the handlebar can also cause neck and back problems. An increased wheel is not always good: you increase your body more, so you can experience discomfort during or after cycling. A too low handlebar can bring the same complaints. 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 may decide on a shorter stem. Furthermore, it is also very important to the geeky cyclist to get a bicycle that suits your height. For this, it is advisable to have the body pre-measured with a bike repair shop or a bicycle fitter. Do a warm-up and trying to cool off A good warm-up is crucial for long training sessions, winter or fatigue. You temperature your muscles that way, making your workouts better and less likely to injure you. Throughout a warm-up you initial cycle quietly. After 10 minutes you can raise the pace and insert short accelerations of a minute. How lengthy you warmth up depends on the problem. A quiet cycling schooling requires much less warming than an interval training, then you can quickly count a one fourth of an hour. The weather conditions also play a part: cold weather means that your muscles want more time to end up being well blooded. Cooling down after training is also important. The body temperature drops, allowing you to dispose of the spend better. In the event that you perform the cooling-down often and properly, you will recover quicker from your attempts. After training you routine at a leisurely pace with occasional acceleration, you cycle on a moderate speed. After the cool-down of about 10 minutes it is advisable to do some stretches. Another efficient kind of cooling-down is a sports massage. This can be done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can result in a wrong sitting posture, specifically during long journeys. That is why you better select 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 much saddle is not pleasant if you constantly slide from left to right. Wear the right cycling clothing Probably 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 because the fabric does not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and skin problems such as for example irritation and redness. Also use cycling gloves to protect your hands. Clean your cycling clothing just with detergent and no fabric softener. The latter can eliminate the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your ft during or after cycling? Customized insoles is actually a solution. Do you also have problems with knee complaints? Then it may you need to be that your feet position is different and the insoles give insufficient option for you. Therefore visit a doctor to determine your precise problem. Listen to your body Do it even more slowly in the event that you feel that your condition is bad or if you are fighting physical symptoms. Your trouble will not worsen by not really training for a week. Or replace intensive intensive training in a silent endurance training. Pay attention to the body and the indicators it gives.
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