Riding a bike is stimulating and healthy. It trains your muscles and joints, but can also cause physical injuries. Knee, neck, back again and foot issues are common in cyclists. How will 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 do not do this, your body can become overloaded. As a result, back and knee pain can quickly arise. Just modify your bike A wrong placement of the handlebar can also trigger neck and back again problems. A higher wheel isn't always good: you boost your body more, so you can experience discomfort during or after cycling. A as well low handlebar may bring the same problems. With back discomfort it usually really helps to increase your handlebars or raise the saddle stage by ten to fifteen degrees. If you feel that your shoulders are hanging too much forward while cycling, you can opt for a shorter stem. Moreover, it is also very important to the geeky cyclist to have a bicycle that fits your height. Because of this, it is best 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 vital for long training sessions, cold weather or fatigue. You high temperature your muscles that method, making your workouts better and less likely to injure you. Throughout a warm-up you 1st cycle quietly. After 10 minutes you can boost the pace and put in short accelerations of one minute. How lengthy you warmth up depends on the problem. A quiet cycling training requires much less warming than an intensive training, then you can certainly quickly count a one fourth of an hour. The weather conditions also play a part: cold weather means that your muscles need more time to be well blooded. Cooling down after training is also important. The body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down frequently and properly, you will recover quicker from your efforts. After training you routine at a leisurely pace with occasional acceleration, you cycle on a moderate speed. After the cool-down of about ten minutes it is recommended to do some stretches. Another efficient kind of cooling-down can be a sports massage. This can be done, for example, after an intensive competition. Choose a comfortable saddle A too soft saddle can result in an incorrect sitting posture, specifically during long journeys. That's why you better choose 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 enjoyable in the event that you constantly slide from remaining to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is absolutely indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric does not breath sufficiently. When natural cotton gets wet, your skin cools down and causes pores and skin problems such as irritation and inflammation. Also use cycling gloves to safeguard your hands. Wash your cycling clothing just with detergent and no fabric softener. The latter can damage 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 is actually a solution. Do additionally you have problems with knee complaints? After that it may just be that your feet position is different and the insoles offer insufficient alternative for you. Therefore visit a doctor to determine your exact problem. Pay attention to your body Do it 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 weekly. Or replace intensive interval training in a quiet endurance training. Pay attention to the body and the signals it gives.
