Cycling is fun and healthy. It trains your muscles and joints, but can also cause physical injuries. Knee, neck, back and foot complaints are common in cyclists. How can you prevent these bicycle 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 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 adjust your bike
A wrong position of the handlebar can also cause neck and back problems. A higher wheel is not always good: you increase your body more, so you can experience pain during or after cycling. A too low handlebar can bring the same complaints. 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 too much forward while cycling, you can opt for a shorter stem. Moreover, it is also important for the geeky cyclist to have a bicycle that suits your height. For this, it is best to have your body pre-measured with a bicycle repair shop or a bicycle fitter.

Do a warm-up and cooling down
A good warm-up is crucial for long training sessions, cold weather or fatigue. You heat your muscles that way, making your workouts more efficient and less likely to injure you. During a warm-up you first cycle quietly. After ten minutes you can increase the pace and insert short accelerations of a minute. How long you heat up depends on the situation. A quiet cycling training requires less warming than an interval training, then you can quickly count a quarter 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. Your body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down frequently and correctly, you will recover faster from your efforts. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate pace. After the cool-down of about ten minutes it is advisable to do some stretching exercises. Another efficient form of cooling-down is a sports massage. This can be done, for example, after an intensive competition.

Choose a comfortable saddle
A too soft saddle can lead to a wrong sitting posture, especially during long journeys. That's why you better choose a harder and smaller saddle that gives some counter pressure. If you still experience saddle pain, you can lower your saddle a little. A too high saddle is not pleasant if you constantly slide from left to right.

Wear the right cycling clothing
Maybe an open door, but wearing special cycling clothing is really indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants because the fabric does not breath sufficiently. When cotton gets wet, your skin cools down and causes skin problems such as irritation and redness. Also wear cycling gloves to protect your hands. Wash your cycling clothing only with detergent and 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 feet during or after cycling? Customized insoles could be a solution. Do you also suffer from knee complaints? Then it may just be that your foot position is different and the insoles offer insufficient solution for you. Therefore visit a doctor to determine your exact problem.

Listen to your body
Do it more slowly if you feel that your condition is bad or if you are struggling with physical symptoms. Your condition will not get worse by not training for a week. Or replace intensive interval training in a quiet endurance training. Listen to your body and the signals it gives.

Author's Bio: 

Misty Jhones