Riding a bicycle is thrilling and healthy. It trains your muscle groups and joints, but may also cause physical accidents. Knee, neck, back again and foot complaints are common in cyclists. How can you prevent these bicycle injuries? We have listed seven crucial factors for attention! Build-up your training schedule Especially for the novice cyclist, it is important to gradually build up the training, both in intensity and size. If you do not 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 isn't always good: you boost your body more, so you can experience pain during or after cycling. A as well low handlebar may bring the same problems. With back pain it usually helps to raise your handlebars or raise the saddle point by ten to fifteen degrees. If you feel that your shoulders are hanging an excessive amount of forward while cycling, you may opt for a shorter stem. Furthermore, it is also very important to the geeky cyclist to have a bicycle that suits your height. For this, it is best to have the body pre-measured with a bike repair center or a bike fitter. Execute a warm-up and cooling down A good warm-up is vital for long training sessions, winter or fatigue. You temperature your muscles that method, making your workouts better and less likely to injure you. Throughout a warm-up you first cycle quietly. After ten minutes you can raise the pace and place short accelerations of a minute. How long you high temperature up depends on the situation. A quiet cycling teaching requires much less warming than an intensive training, then you can quickly count 25 % of an hour. The weather conditions also play a part: cold weather implies that your muscles want more time to be well blooded. Cooling down after training is also important. Your body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down regularly and correctly, you will recover faster from your initiatives. 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 stretching exercises. Another efficient type of cooling-down is a sports activities massage. This could be done, for instance, after an intensive 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 saddle that gives some counter pressure. If you still knowledge saddle pain, you can lower your saddle just a little. A too high saddle is not pleasurable in the event that you constantly slide from remaining to right. Wear the proper cycling clothing Probably an open door, but wearing special cycling clothing is absolutely indispensable if you would like to routine intensively. Cycling shorts prevents friction. Therefore, never put on 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. 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 pain in your ft during or after cycling? Customized insoles is actually a solution. Do additionally you have problems with knee complaints? Then it may you need to be that your foot position differs and the insoles offer insufficient option for you. Therefore visit a doctor to determine your specific problem. Pay attention to your body Do it more slowly in the event that you feel that your trouble is bad or if you are struggling with physical symptoms. Your trouble will not get worse by not really training for a week. Or replace intensive intensive training in a noiseless endurance training. Listen to the body and the indicators it gives.
