Cycling Gear Auction and Bike Fit Event - Last Chance to Bid!
An online auction of cycling gear and bike fit services is currently live, ending soon. Join the fundraiser event for the Tour de Cure and learn about common cycling injuries and prevention methods. Get insights on better sleep, stress management, warm-up routines, and more to enhance your cycling experience. Don't miss out on this opportunity to support a good cause and improve your cycling knowledge!
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Presentation Transcript
On-line auction of Cycling Gear + Bike Fit is underway NOW. Finishes within the hour! 1/ visit www.biddingowl.com 2/ select featured auctions 3/ search tour de cure
Treatment, Maintenance and Prevention of Common Cycling Injuries Fundraising Event for the Tour de Cure Adrian Barei Sports Physio
What does The Evidence support? Better Sleep Less Stress Reassurance Hands on treatment Corrective exercise Self Management
Sleep Body tissue rebuilding Nervous system clean up Cyclists schedules and training patterns are not conducive to restorative sleep
Stress Does your injury worry you? Are your going to be able to keep up with your buddies? Emotional stress at home At work Physiology of the stress response is meant to be a short term defence In the long term this mechanism is destructive to body and mind
Warm up and Cool Down Does any cyclist do this? Why Bother? How?
Consistency of Cycling Load - The Acute : Chronic Ratio Workload in current week compared with average workload of preceding 4 weeks Should remain between 0.8 and 1.5
Front of Knee Pain Patello-femoral joint Common in cycling Women > Men Diffuse pain structure at fault? Bike Fit issues Knee tracks inwards Muscle activity imbalance
Front of Knee Pain Patello-femoral joint Bike adjustments Raise saddle/ slide saddle back Cleats with more float Cleat wedges to reposition foot Pedal spacers
Front of Knee Pain Patello-femoral joint Treatments Exercise esp hip and knee strength Orthoses Patella taping Patella mobilization
Low Back Pain The most common cycling injury More flexed, for greater periods Tissue Ischaemia Thinner deep abdominal muscle and deep extensor muscles (stabilisers) Mileage Lateral rocking if saddle too high
Low Back Pain What helps? Tilt saddle angle down Assess rocking and saddle height Other bike adjustments Reduce mileage Change position on bike often Get out of saddle Motor control training and core muscle strengthening
Neck Pain Trunk angle too shallow, neck extended Shoulder blade protraction Weak neck stabilisers and extensors Ischaemia
Neck Pain Treatments Bike adjustments (stem, bars) Strapping tape to support shoulder blade position and spine Ancillary movements eg shoulder rolls Change position/ get out of saddle Motor control, postural education, strengthen neck stabilisers
Perineal Pain (Saddle area) High pressures on nerves, blood vessles and delicate tissue Pain, numbness, sexual dysfunction and urethritis Poor saddle selection cardboard test Nose up saddle angles can cause more pressure at the front
Perineal Pain (Saddle area) Solutions Trial cut out saddles to minimize localised pressures Flat saddles dissipate load Correct saddle height to avoid rocking Raise handlebars to roll pelvis back onto sit bones Quality chamois with no seams (clean shorts every ride) Ride out of the saddle more
Summary Research evidence is sparse and often contradictory What is happening off the bike? Plan your training load Bike fit/ adjustment is usually helpful Rehab exercise is fundamental Get out of the saddle!
Thanks to the following sponsors + My volunteer helpers!
