Cycling gives players a great experience, but in the process of walking, it will be impossible to avoid injuries, injuries that can last to a long time. But the good news is that most of these injuries are completely preventable in the first place. In the article below we and you go explore to prevent these injuries. For one thing, you should make sure of the following:
– These bicycles are suitable for the size of your body physique
– Do training wisely
– Increase your strength from bike
Always make sure parts like the legs and back are stretched.
Not only will these make you stronger racers, they also seem to drastically reduce the injuries you inflict on you. What’s even more special is that any product is true for general fitness programs, but make sure you know how to use any other items and equipment correctly. If you don’t use it properly, you can do more damage to your body.
1. How to prevent foot pain
-Reason
+ Because shoes are not suitable for you
Wrong shoes
Prevention tips
+ Should buy suitable bicycle shoes
Make sure your shoes are loose enough and not too tight for your feet
Do the test to be able to take the sole off your shoe, place it on the bottom of the foot. No part of the foot should be outside the frame. If so you may want to increase the size of bicycle shoes or have wider shoes.
+ Over time your shoes may lose support. Or if you don’t feel like you have time to be able to go out and buy new shoes or believe your shoes are in good shape, you can have replacements with new cycling shoe insoles that can reduce reduce all problems.
2. How to prevent ankle pain
Many times cyclists feel a nagging pain around their ankles, which is the Achilles tendon. The Achilles tendon grabs your calf and heel.
-Reason
Hold firmly on your pedal
+ Doing too much too soon especially on hilly terrain
Stress in your lower leg muscles
Prevention tips
+ Try changing the wedge position on your pedal.
+ Make sure your shoes are not too far forward. Cleats that are too far forward can stretch the Achilles tendon as it forces it to kick on your toes.
You can relieve the stress on your Achilles tendon with a card so that your toes point to the bottom of the pedal, so be careful not to overwork.
Your calf muscles when you go out, this muscle keeps an almost unchanged position. That is why it is important to fight it. Use a foam roller to keep your calves less tight.
3.How to prevent knee pain
-Reason
+ Height of bicycle seat
Hold firmly on your pedal
Weak or lose balance from your glute
Riding too much too early especially in a larger gear
Prevention tips
+ Getting a suitable bike cover ensures you can adjust your bike seat to the correct height.
+ If your knees hurt, try increasing your seat height. If you have knee pain, try lowering the seat height. Include strength training as part of your cycling routine.
+ Focus more on strengthening your outer butt muscles.
+ Reduce the amount of time you spend in large gears
+ Ride at higher rhythms with easier gear to relieve the stress on your knees
+ Increase your training gradually.
4.How to prevent hip pain
-Reason
+ Riding too much or too early especially with large gears
The hip muscles are always tight
Prevention tips
+ Avoid going too much in large gears
+ Ride at a higher pace in easy gears to relieve the pressure on your hips. If you are unsure about this, your meter will not tell you or you do not have a odometer. Try finding a stationary bike to test it out.
Working on your core strength so that the core muscles can help your hip biking off load your hips. Do the stretching focus on your hips.
5.How to prevent neck pain
-Reason
+ Choosing the bike incorrectly
Riding in a rather stressful position
Prevention tips
+ Should keep your shoulders down and relax while you are riding, so you will avoid the effects of muscle tension in the neck. Avoid approaching your steering wheel, if so. If you find yourself doing this there are some adjustments that should be made to suit your bike.
+ Do your neck gently and roll your shoulders, this seems like something you can do when you stop at an intersection even while you’re riding
Use a neck massage machine to help release muscle tension around your neck.
>> See more: Top 3 tips to avoid stiff neck when cycling
6.How to prevent wrist pain and hand numbness
-Reason
There’s too much pressure on your steering wheel
Poor steering position
Prevention tips
+ Avoid putting too much pressure on the steering wheel
+ Keep the handlebars in a neutral position so your wrists are not tilted at too high or too low
+ Wear cushioned gloves when riding to minimize the pressure of shuffling while riding
+ Adjust your handlebars so that you can avoid placing unnecessary weight from your top on them.
7. Tips to stay healthy and free from injury
You may have noticed some common topics in preventing these cycling injuries. There is a bike fitted for you. This is one of the best ways to avoid many common bicycle injuries. Strategically increase your mileage.
You may have noticed some common topics in preventing these cycling injuries!
There’s a bike fitted right for you! This is one of the best ways to avoid many common bicycle injuries. Strategically increase your mileage. Your trip recording can track your progress and you can see if you’re riding too early.
Perform an increase in your overall strength and make sure that cycling will build your leg muscles to become strong. But you also want to supplement it as well as work against any problems with muscle balance. Don’t forget about your core too. The core muscles are your foundations, supporting your other muscles including your legs while cycling. Your core also contributes to good posture on your bike, and knowing your own good posture is also key to keeping your body untouched.
While you’re riding a car, you can also be in a stable position for a while leading to muscles that can always be stressed. It is important that you resist everything through your flexibility. There are some great yoga poses that can help relieve stress. Try a few.
The above are quite useful shares for you to avoid the stress and injuries while cycling. If you are a beginner you should master it so that you can have a great and more effective ride.
>>> You may be interested in: Protect your neck and back while cycling – 4 tips for spine safety
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Source content: How to prevent basic bicycle injury
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