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Aches and pains

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	Cycling isn't always problem free, especially when you're just starting out. Here are some aches and pains you might encounter, and ways to deal with them.

AREAS

A Inflammation of the shoulder tendons
B Tennis elbow
C Inflammation of the wrist tendons
D Lesion of the knee cartilage
E Inflammation or tearing of the Achilles tendon
F Spraining of the thigh muscles
G Backache
(due to a lesion of the ligaments or muscles)

'Let's see what the problem is then'


Aching Knees	Riding in too high gear Saddle too low knees are cold	Ride in a gear you can spin, not a gear you have to force round. Raise the saddle so the leg is fully extended on the bottom stroke. On cold days wear tights, 3/4 leggings.

Numb/Sore Bottom	Saddle tilted upwards Saddle doesn't fit you (too hard, narrow or broad) Riding too far to soon	Make the saddle level or slightly tilted down wards. Try different saddles. Wear padded cycling shorts.

Numb/Sore Feet	Shoes with a thin or flexing sole. Shoes that are too tight. Toe clips to tight.	Use cycling shoes with stiff sole. Buy cycling shoes that fit better. Try clipless pedals.

Fed Up	Wallet empty, Pub shut, Bust R.Mech	Back to work or win lottery. (Roll on Friday)

Lower Back Ache	Saddle too high causing pelvis to rock from side to side on pedal strokes making vertebrae rub against each other. Too stretched out on bike or too low.	Lower saddle so the leg is not over extended on each pedal stroke. Is the bike the right size for you. Raise the stem or adjust the reach.

Shoulder Ache	Handlebars too wide. Too much weight on your arms.	Make handle bars the same width as shoulders. (Cut down to size) Use a shorter stem or more upright one.

Wrist Ache (Leave it)	Too much weight leant forward. Using same hand position for too long. Bar grips too firm. Playing with Mr floppy to much.	Try a short or upright stem. Vary the hand position. Try fitting bar ends / Try softer hand grips. Leave it alone (For at least 24hrs)

Numb/Sore Hands	Gripping bars too tightly. Grips too thin. Hands in one position for too long. Too much weight onto arms.	Don't grip so hard (Relax) Use thicker grips or padded gloves. Vary the hand position. See (Wrist Ache)

Stiff Neck	Riding too stretched out. (Forcing the neck to arch)	Try a different stem. Try different handlebars. Make sure the helmet peak is not to low down. (Obscuring your vision & forcing neck back)

Light Headed	Dehydrated. Low blood sugar.	Drink plenty of liquid & regularly. Take snacks on long rides. Energy bars, jelly babies & bananas are all good for sustaining muscle power. (Don't not over do the bananas)

Eyes Water	Wind, sun & dust. No cycling shades. Ill fitting sunglasses.	Wear proper cycling shades (Go for interchangeable leans) Clear on dull days & tinted on bright days.

Cramp	Dehydrated. Riding to hard without stretching. Lactic acid build up in muscles.	Drink regularly when cycling. Stretch & warm up first. Take a hot bath or use spray on muscle relaxes. (stretch or massage muscle)

Stitch	Lack of oxygen to the muscles. (Maybe by panting)	Slow down or stop. Breath deeply.

Tight Leg Muscles	Not enough stretching.	Stretch before & after riding.

Important Stuff.
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Aches and pains


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