Cycling is satisfying and healthy. It trains your muscle groups and joints, but can also cause physical accidents. Knee, neck, back again and foot issues are common in cyclists. How will you prevent these bike injuries? We have listed seven crucial points for attention! Build-up your training schedule Especially for the novice cyclist, it is important to gradually build-up working out, both in intensity and size. If you don't do this, your body can become overloaded. As a result, back and knee discomfort can quickly arise. Just adapt your bike A wrong position of the handlebar may also trigger neck and back problems. A higher wheel isn't always good: you increase your body more, so you can experience pain during or after cycling. A as well low handlebar may bring the same complaints. With back pain 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 decide on a shorter stem. Moreover, it is also important for the geeky cyclist to possess a bicycle that matches your height. For this, it is best 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 vital for long training sessions, cold weather or fatigue. You heat your muscles that method, making your workouts more efficient and less likely to injure you. During a warm-up you 1st cycle quietly. After 10 minutes you can raise the pace and put in short accelerations of a minute. How lengthy you high temperature up depends on the problem. A quiet cycling training requires much less warming than an interval training, then you can quickly count a one fourth of an hour. The current weather conditions also play a role: cold weather implies that your muscles want more time to become well blooded. Cooling down after training is also important. Your body temperature drops, allowing you to dispose of the spend better. In the event that you perform the cooling-down regularly and properly, you will recover faster from your initiatives. After training you cycle at a relaxed pace with occasional acceleration, you routine 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 usually a sports massage. This is often done, for example, after an intensive competition. Choose a comfortable saddle A too soft saddle can lead to an incorrect sitting posture, especially during long journeys. That's why you better select a harder and smaller sized saddle that gives some counter pressure. In the event that you still experience saddle discomfort, you can decrease your saddle a little. A too high saddle is not pleasant in the event that you constantly slide from remaining to right. Wear the right cycling clothing Maybe an open door, but putting on special cycling clothing is really indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants because the fabric will not breath sufficiently. When natural cotton gets wet, your skin layer cools down and causes pores and skin problems such as irritation and redness. Also use cycling gloves to protect your hands. Wash your cycling clothing only with detergent no fabric softener. The latter can destroy the pores, so that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your ft during or after cycling? Customized insoles is actually a solution. Do you also suffer from knee complaints? Then it may you need to be that your foot position differs and the insoles present insufficient option for you. Therefore visit a doctor to determine your exact problem. Listen to your body Do it even more slowly if you feel that your condition is bad or in case you are struggling with physical symptoms. Your condition will not worsen by not really training for a week. Or replace intensive interval training in a peaceful endurance training. Pay attention to the body and the signals it gives.
