Fit Smart
Train smarter
Train harder
Gain optimal fitness
A Guide to Quality Training
Introduction Whether you are an experienced marathon runner, Tour de France cyclist, body builder or just train for general fitness you should find this newsletter somewhat useful. It will cover 3 sports, namely running, cycling and weight lifting. It will include an overview of the various muscoskeletal groups used in each sport, the most common occurring injuries, illustrations and advice on good technique, warm up and cool down exercise, preventative measures advice and the treatments available.
Content Introduction Page 2 Ÿ About running Page 3 Ÿ Muscle groups involved Page 4 Ÿ Most common injuries Page 5 Ÿ About cycling Page 6 Ÿ Muscle groups involved Page 7 Ÿ Most common injuries Page 8 Ÿ Weight lifting Page 9 Ÿ Treatments available Page 10
About Running 7 Key Running unning is a cyclic motion in which the Characteristics feet contact and Ÿ Foot strike leave the ground in sequence. Running gait Ÿ Cadence & has 2 major phases, the Stride support phase followed by the swing phase. The cycle Ÿ Body phase begins when one foot contacts the ground Positioning and continues until the Ÿ Lower limb next contact of the same foot .Injuries occur only mobility & when there is ground elasticity contact. By reducing the ground contact time you Ÿ Shoulder reduce the risk of injury. movement & You can do this by running arm swing faster or increasing cadence. For more Ÿ Torso & spinal information go to stability www.leopardstownphysic altherapy.ie Ÿ Neck and head
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Wear the correct footwear Take water breaks Listen to your body
Good technique is not just for elite athletes. Improving your running technique can help minimise the risk of injury and keep you moving forward in your training.
Muscles involved in Running Core muscles uscles of Ÿ Rectus the core , abdominal hips, Ÿ Internal obliques abdominals, and and external back are crucial to obliques providing a stable Ÿ Transverse platform for the abdominals legs and arms to move from. The muscles in the upper leg and hips function as primary movers to move the legs forward . The muscles of the lower leg act more as stabilisers. The tendons in the legs, especially Lower leg around the ankle Ÿ Gastroc and foot, act as springs to propel Ÿ Soleous the body forward. Ÿ Poreonals The coordination Ÿ Intrinsic action of all these muscles of the muscles and joints foot and ankle is important in developing good running style
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Upper leg Ÿ Gluts Maxium Ÿ Quads Ÿ Hamstrings Ÿ Adductors
Most common Running injuries Achilles Tendinitis Inflammation of the Achilles Tendon
Runner’s knee Patellofemoral pain syndrome Irritation of the cartilage underneath the patella (knee cap). Can flare up after long runs, sitting for long periods or while descending hills or stairs Who's at risk ? Anyone with biomechinical issues that puts extra load on the knee joint.
Who’s at risk ? Runners who dramatically increase Rehab training epically hills Physical therapy and speed work. treatments to strengthen weak hip Rehab and glut muscles and Ice daily . Strengthen correct tracking. calfs. Prevention Pool running. Correct running style Prevention Keep knee tracking correct by strengthing Heel raises to quads, gluts. strengthen calfs Lateral side steps , Stretches to calf Avoid high heels and squats ,leg extensions. flip flops
Shinsplints Medial tibial stress syndrome Swelling, increased tension and pain of the medial tibial compartment of the leg.
Who’s at risk ? Those new to running . Wearing incorrect footwear. Overuse. Rehab R.I.C.E Kinesio taping. Gait assessment Prevention Increase mileage slowly not too much too soon. Wear correct footwear
About cycling ycling places a large demand on cardiovascular conditioning, leg strength, and overall body endurance. In addition, due to the repetitive nature of cycling, the joints of the lower body are placed under a constant work load,therfore good technique is essential to avoid injury.
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Cycling technique The power phase , the portion of the pedal stroke from about 12 o’clock to about 5 o’clock is the period of greatest muscle activity. Your hip knee and ankle should line up throughout the pedal stroke ,the knee shouldn't wobble. At 12 o’clock your toes should be pointed down about 20 degrees but as you come over the top start dropping the heel so that it’s parallel too the ground or even 10 degrees past parallel by the time you get to 3 o’clock. As you come through the bottom stroke ,fire the calf muscles as if you are scraping mud off the bottom of your shoe. As you begin to come across the top stroke think about pushing the knee forward toward the bar, but only with the knee the pelvis remains stable
Some important tips to avoid injury ŸStrengthen your abdominals Ÿ Strengthen your back Ÿ Strengthen your arms
Cycling requires the upper body to be in essentially a constant position for an extended period of time. This in turn, places a consistent stress on the back, shoulders, elbows, and wrists. Typical injuries associated with forcing a portion of the body to be in a constant position for several consecutive hours include muscular strains, cramps, and numbness. The physical stresses that are placed on the lower body muscle groups and joints are related to the fact that cycling involves performing the same movement over and over in a repetitive fashion and with varied levels of intensity. While the stress that is placed on the joints of the lower body, hips, knees, and ankles tend to be more constant and continual, the fact that the movement is performed at such a high frequency places a constant stress on both the soft tissue and the joint. In addition, accidents occur as well. Hence, abrasions, cuts, and even broken bones are possible as well.
Muscles involved in Cycling
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he head, neck and upper back muscles are comprised of a multitude of muscles that control the head and neck. The muscles of the rotator cuff are used to maintain the shoulder in a stable position while supporting the clavicle which is very often broken in cycling accidents. Muscles of the forearm are used to stabilise the bike and are also put under a lot of strain during tough climbs. They can also run the risk of repetitive strain injury of the wrists as a result of changing gears over long periods of cycling.
Ÿ Posterior Cervicals Ÿ Scalenes Ÿ Levator Scapula Ÿ Upper and Mid Trapezius
Ÿ Rotator cuff muscles Ÿ Deltoid Anterior Ÿ Deltoid Lateral Ÿ Deltoid Posterior Ÿ Supraspinatus
Ÿ Triceps Ÿ Biceps Brachii Ÿ Brachialis All the muscles used in running will also be used while cycling but without impact
Most common Cycling injuries A.C. Dislocation The acromio-clavicular Pain in the neck Ulnar Neuropathy , joint is the connection often involves between the clavicle is an injury to the tightness or trigger (collar bone) and the ulnar nerve. The points in the upper acromion (shoulder ulnar nerve runs trapezious muscle, supplies sensation to bone). This injury which begins at the usually results from a the little finger and base of the skull and part of the ring finger. fall onto the tip of the runs along the sides shoulder or on to the This nerve can get of the neck to the back of the shoulder. inflammed due to shoulder. repetitive stress and The acromion is driven downwards and the tip pressure. Who's at risk? of the clavicle remains behind; this can result Cyclists with improper in tears of the acromioform who round or clavicular and the arch the back too coraco-acromial much causing the ligaments, which neck to hyperextend normally hold them ..Also incorrect bike fit together. , if the handlebars are too low it may cause Whos at risk ? cyclists to tense the Long distance cyclists shoulders putting stress on the muscles Rehab involved R.I.C.E Rehab Who's at risk? Prevention Shoulder shrugs and Anyone who cycles Wear cycling gloves neck stretches to Rehab relieve tension. Avoid overgrip Trigger point release Usually managed Bike fitting treatments. conservatively andunless surgery is required. Prevention Conservative treatment Neck pain/stress
Maintain proper form. Changing the grip on the handlebars takes the stress off of overused. muscles and redistributes pressure to different nerves. Get bike fitted
Ulnar Neuropathy.
includes ice, rest and physical therapy. A shoulder sling is not necessary to aid healing of the ligaments. The recovery is usually full with return to full and painless activity within a few weeks.
Prevention Don’t fall off the bike!!
Weight Training
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ou don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits and may even lead to injury. If you’re just getting started , work with a knowledgeable weight training specialist e.g. a physical therapist or other fitness specialist who’s familiar with proper weight training
Dos and don'ts of weight training
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Do; ŸLift appropriate weight ŸUse proper form ŸBreathe correctly ŸBalance muscle groups ŸRest
No Don'ts; ŸOver train ŸSkip the warm up ŸIgnore pain ŸForget to stretch
Strength training can Metabolism
Body fat
Strength
Risk of diabetes
Cognitive function
Blood pressure
Bone mineral density
Risk of cardiovascular disease
Insulin sensitivity
Treatments available When injury occurs it is best to treat it immediately. The body is very good at healing itself but if an injury is not improving after 7/10 days then it is best to seek advise from a professional. Injuries that are left untreated can lead to other more serious injuries in the future as muscles, tendons and ligaments become weakened . As well as the site of injury becoming weak and vulnerable so do other muscle groups as they usually have to compensate for the injured side in maintaining the body's daily activities. Therefore, treatment is needed for the body to return to homeostasis.
Available treatments include: Physical therapy Osteopathy Acupuncture
Physical Therapy Physical therapy is a drug free , hands on form of treatment using various manual techniques including; deep tissue work, trigger point release, Mets , mobilizations and gentle stretching. These techniques are used to treat joint and muscle problems effectively. The objective of each treatment is to deal with no just the pain alone but also the underlying factors that may contribute to causing the pain.