Cycling InjuriesHow to prevent and manage them

Sevenoaks Triathlon Club – 16 Feb 2015

Overview

• What qualifies me to talk to you?• Overuse Injuries• Neck• Low back• Knee

• Quick Self Screen• Q&A

A Message From The Pros• https://www.youtube.com/watch?v=Em348wQ7tYk

BSc Sports Science and PhysiologyMSc PhysiotherapySports Physiotherapy Experience:

RFU England Women's Rugby TeamArmy Triathlon TeamGB Paratriathlon

Represented the Army at Sprint and Standard DistanceIronman Finisher Numerous Training Injuries!

The Neck and Thoracic Spine• Extrinsic Causes• Aggressive postures on the bike• Prolonged training sessions

• Intrinsic Causes• Hypomobiliity (‘stiffness’)• Poor deep neck flexor strength

• How to overcome• Posterior chain strengthening• Pec stretching • Deep neck flexor training• Thoracic mobility

Low Back Pain• Extrinsic Factors• Bike fit• Saddle Height

• Intrinsic Factors• Poor lumbopelvic ‘dissociation’• Shortened hip flexors or hamstring• Hypomobility in lumbar spine• Poor stability and core strength • +/- Neural tightness

• How to overcome• Segmental mobility• Posterior chain strengthening• Hip flexor stretching

Knee Pain• Extrinsic factors• Bike fit• Cleats – Float

• Intrinsic factors• All about the glutes!• Hip range of movement• Fallacy of the ITB ‘friction’ syndrome• Quads balance

• How to Overcome• Single leg S&C

• Pros and cons• Use of theraband

• Flexibility flexibility flexibility• But what if you have TOO much?

Basic Self Assessment • Single leg squat• Deep neck flexor assessment• Thoracic Mobility• Lumbopelvic Mobility• Hip flexor length• Gluteal Firing Pattern

Single leg squat

• What are we looking for?• Knee Angle• Hip Angle

Deep Neck Flexor Assessment

Thoracic Mobility

Extension Rotation

Lumbopelvic Mobility

Perform against a wall

Hip Flexor Length

Gluteal Firing Pattern

• Simultaneously palpate paraspinals, gluteus maximus and hamstring

• Lift leg off the floor• Glutes should ‘fire’ first• If this is too challenging lie over a pillow placing you in a

relatively flexed trunk position which makes it easier to fire the glutes

Things to think about• Rotational movements• Stability in the swim• Run mechanics

• Bike to run transition• Posterior chain strengthening• Range of movement available

• Short of time?• Train smart• Idetify YOUR key areas of weakness

• Don’t ignore the aches and pains

Any Questions?

Contact Details:

Fiona.sweny@7oaksphysio.co.ukManor clinic Tel: 01732 464400

Clinic Hours:

Tuesday 1400-1930Fridays 0800-1400