Overview Most common injuries

Injury prevention strategies

- massage

- posture advice

- walking poles

- stretching

- strengthening

- taping / bracing

Hills Training

Cross Training

Training Tips

Recovery

Paddy Pallin Preparation Nights

Most Common Injuries

Sprains / Strains - Ankle – lateral ligaments - Knee – medial collateral ligament - Low Back pain Overuse - Achilles tendinosis - Plantar Fasciitis - Patello-femoral pain (Anterior Knee Pain) - ITB friction syndrome - Gluteal tendinopathy - Trochanteric Bursitis

INJURY PREVENTION STRATEGIES Massage

- Self – Foam Roller, Pocket Physio, tennis/golf ball, trigger balls

- Remedial Massage or Sports Massage

Posture - keep back and pelvis straight

- light pack weight, use pelvic straps

- don’t over stride on flat sections or up hills

INJURY PREVENTION STRATEGIES Walking Poles – are they beneficial?

- supports weight and relieves stress on ankles, knees, hips and lower back by approx 20-30%.

- provide extra stability on uneven ground or when crossing streams.

- helps to engage core and postural muscles.

INJURY PREVENTION STRATEGIES Stretching - Static / Dynamic - Flexibility vs Mobility

When? after gentle warm-up

before and after training

What? Long / Short Calf, Quads, Hamstrings, Gluteals, Hip Flexors, Posterior Chain

How much?

3 x 30-60 sec holds

INJURY PREVENTION STRATEGIES

Strengthening

- Squats

- Lunges

- Step up / down

- Stairs

- Clams

- Calf Raises

High Repetitions to train muscle endurance for down hills and steps

INJURY PREVENTION STRATEGIES

Taping

- ankle

- knee

Brace

- compression

- stability

- tracking

* Depends on your injury history

HILLS TRAINING Include once a week in the first four weeks.

Increase to specific hill-repeat training once or twice per week in the next eight weeks.

Hill-repeats are the most important – especially downhill.

Note: Be careful when running downhill because of the increased risk of injury.

Cross-Training

Helps to prevent injuries or to maintain fitness during injuries.

Makes training more interesting.

Consider substituting a walking or running session for a paddling, cycling, swimming, boxing or gym activity.

Interval training - If time is a problem, a shorter, faster session is a great alternative. More intense interval training will improve your endurance because it boosts muscle strength and stamina

Training Tips • Train on the course whenever possible or on uneven and hilly terrain! • Keep a training diary to record the distances and sections of the trail covered - provides estimates for your support crew. • 10% rule – don’t increase your total weekly distance covered or the distance of your long walk by more than 10%, as this can increase your chances of injury.

Training Tips

• Take a break - work out the best strategy for your team: - what to eat / drink - how long to rest for - what gear changes you’ll need - need to re-warm-up • Only go as fast as your slowest team member

• Don’t try anything new for the event!! Don't wear new runners or try a new fancy drink.

Training Tips

• Time on your feet - training is not about speed or distance, but rather time on your feet. The most important part of training is the repeat long walk, where you do back-to-back walks on successive days. • Find a rhythm - apply the pattern that you practiced in training.

Training Tips • Make it fun - provides entertainment and

encouragement. Arrange your training walks to finish at a beach or local cafe, then invite your support crew to join you.

• Taper - reduce the amount of training on the two weekends prior to the event, especially the long walk. Reduce the intensity to a comfortable level. You should now be fit and well rested.

Recovery Most neglected part of training & competition

Poor recovery → fatigue & ↓ performance

Recovery options

- Sleeping / Relaxation

- Nutrition / Hydration

- Massage

- Stretching

- Ice Baths / Hot-Cold Contrast Therapy

- Compression Garments e.g.. Skins

- Active Recovery / Rest Days

Physiotherapy * Podiatry * Massage * Dietitian

Naturopathy * Sports Physician * Pilates

Orthopaedic Surgeons * Exercise Physiology

Website: www.balmainsportsmed.com.au

Email: craig@balmainsportsmed.com.au

104 – 108 Victoria Rd Rozelle NSW 2039

Ph: 98181004