Bicycling is big fun and healthy. It trains your muscle groups and joints, but may also cause physical accidents. Knee, neck, back 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 Specifically for the novice cyclist, it is necessary to gradually build up the training, 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 modify your bike A wrong position of the handlebar can also trigger neck and back again problems. A higher wheel is not always good: you boost your body more, so you can experience discomfort 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 too much forward while cycling, you may opt for a shorter stem. Moreover, it is also very important to the geeky cyclist to possess a bicycle that matches your height. For this, it is advisable to have your body pre-measured with a bike repair center or a bike fitter. Execute a warm-up and trying to cool off A good warm-up is crucial for long workout sessions, cold weather or fatigue. You high temperature your muscles that way, making your workouts better and less inclined to injure you. During a warm-up you first cycle quietly. After ten minutes you can increase the pace and place short accelerations of one minute. How long you high temperature up depends on the situation. A quiet cycling training requires less warming than an intensive training, then you can certainly quickly count a one fourth of an hour. The current weather conditions also play a role: cold weather means that your muscles need more time to end up being well blooded. Cooling down after training can be important. Your body temperature drops, enabling you to dispose of the waste materials better. In the event that you perform the cooling-down often and correctly, you will recover quicker from your initiatives. After training you routine at a relaxed 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 kind of cooling-down can be a sports activities massage. This can be done, for instance, after a rigorous competition. Select a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, specifically during long journeys. That's why you better select a harder and smaller saddle that provides some counter pressure. If you still experience saddle pain, you can decrease your saddle a little. A too high saddle is not pleasurable if you constantly slide from still 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 routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric will not breath sufficiently. When cotton gets wet, your skin cools down and causes skin problems such as irritation and inflammation. Also put on cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent no fabric softener. The latter can eliminate the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your feet during or after cycling? Customized insoles could be a solution. Do you also suffer from knee complaints? After that it may you need to be that your feet position differs and the insoles give insufficient alternative for you. Therefore visit a doctor to determine your precise problem. Pay attention to your body Do it even more slowly if you feel that your trouble is bad or in case you are struggling with physical symptoms. Your condition will not worsen by not training for weekly. Or replace intensive intensive training in a peaceful endurance training. Listen to your body and the indicators it gives.
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