Riding a bike is entertaining and healthy. It trains your muscles and joints, but can also cause physical injuries. Knee, neck, back again and foot complaints are normal in cyclists. How will you prevent these bicycle injuries? We've listed seven crucial factors 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 do not do this, the body can become overloaded. Consequently, back and knee discomfort can quickly arise. Just adapt your bike A wrong placement of the handlebar can also cause neck and back again problems. A higher wheel isn't always good: you increase your body more, so that you can experience pain during or after cycling. A too low handlebar may bring the same problems. With back pain it usually really helps to raise 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 can opt for a shorter stem. Furthermore, it is also very important to the geeky cyclist to possess a bicycle that fits your height. Because of this, it is advisable to have your body pre-measured with a bike repair center or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is crucial for long workout sessions, winter or fatigue. You high temperature your muscles that way, making your workouts more efficient and less likely to injure you. Throughout a warm-up you first cycle quietly. After 10 minutes you can boost the pace and put in short accelerations of a minute. How long you warmth up depends on the situation. A quiet cycling schooling requires much less warming than an interval training, then you can certainly quickly count 25 % of an hour. The weather conditions also play a part: cold weather means that your muscles need more time to become well blooded. Trying to cool off after training can be important. Your body temperature drops, enabling you to dispose of the spend better. If you perform the cooling-down regularly and correctly, you will recover faster from your attempts. After training you routine at a leisurely pace with occasional acceleration, you routine on a moderate speed. Following the cool-down of about ten minutes it is advisable to do some stretches. Another efficient kind of cooling-down is definitely a sports activities massage. This is often done, for instance, after an intensive competition. Choose a comfortable saddle A too soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That's why you better select a harder and smaller saddle that gives some counter pressure. In the event that you still encounter saddle pain, you can decrease your saddle just a little. A too much saddle is not enjoyable if you constantly slide from remaining to right. Wear the proper cycling clothing Probably an open door, but wearing special cycling clothing is really indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants because the fabric will not breath sufficiently. When natural cotton gets wet, your skin cools down and causes epidermis problems such as irritation and inflammation. Also put on cycling gloves to protect your hands. Wash your cycling clothing just with detergent 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 feet during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? Then it may you need to be that your feet position differs and the insoles give insufficient remedy for you. Therefore see a doctor to determine your precise problem. Pay attention 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 get worse by not training for weekly. Or replace intensive interval training in a quiet endurance training. Listen to your body and the signals it gives.
