Although many people think of ‘getting injured’ as being some type of
physical trauma such as a torn muscle, sprained ankle or a broken bone,
the most common cycling and running injuries are actually due to
overuse.
I consider myself to be an expert on overuse injuries.
During my 35-plus years of cycling, running and multi-sport competition,
I’ve racked up enough overuse injuries to have earned a Ph.D. in ‘How
to Hurt Myself by Being Stupid’.
Overuse, defined as repetitive
micro-trauma to tendons, bones and joints, is usually the result of
doing too much exercise without appropriate recovery. If you have
pre-existing conditions related to previous physical trauma such as an
injured knee or poor bike/run biomechanics, overuse will often further
exacerbate those conditions.
The most common causes of overuse
injuries are increasing the intensity or duration of workouts too
quickly, doing too many workouts without taking recovery days, not doing
enough flexibility and strength exercises or changing equipment without
allowing for a reasonable period of easy adaptation.
Most
athletes (at all levels) tend to be highly motivated individuals with
set goals they want to accomplish. To reach those goals of biking or
running faster and further, we often fall into the trap of ‘no pain, no
gain’ and try to do hard workouts day after day.
If the athletic
improvements don’t come as fast as expected, we’ll usually chalk it up
to not working out hard enough and increase the duration or intensity of
our workouts even more.
The inevitable end result is some ‘weak
link’ in our body breaks down and we develop overuse injuries such as
rotator cuff tendinitis, Achilles tendinitis, shin splints,
patellofemoral pain syndrome, iliotibial band friction syndrome,
iliopsoas tendinitis or painfully tight lower back muscles.
Medical
terminology aside, overuse injuries are a pain for cyclists and runners
(pun intended) and they are almost always self-inflicted wounds.
The
good news is that overuse injuries can usually be prevented if we
follow common-sense guidelines related to both our workouts and to the
selection/use of sports equipment.
The first line of defense
against overuse injuries is to accept that our bodies gradually adapt to
new training stresses (the key word is ‘gradually’). We get faster and
stronger by applying a small overload stress to muscles and then
allowing the body to adapt to that overload by resting or doing easier
workouts until the muscles have recovered and become stronger.
We
then continue the improvement process by applying a slightly larger
stress, recovering again, and continuing this gradual improvement
process over time.
The most common mistakes (and what leads to
most overuse injuries) are trying to increase the workout load too
quickly without taking the recovery days or continuing to push hard even
though your body says it’s time to ease off for a while.
Using
myself as an example (and also proving that years of experience doesn’t
automatically make a person smarter), I recently wrapped up an eight-week
period during which I trained for and raced an off-road half-marathon, a
50-mile road cycling race, an epically long bike workout that included a
hilly one-hour time trial race and finished things up by competing in a
tough 100-kilometer dirt road cycling event.
Instead of responding
to the signs of doing too much without rest and recovery (i.e.,
constant aches and pains) I continued to ‘train through the pain’ with
the end result being a severely inflamed knee that makes even
easy bike and run workouts painful.
Another trigger for overuse
injuries is changing equipment without allowing the body to gradually
adjust. New running shoes may alter your foot strike, a new
bicycle that may or may not fit your body properly, or items such
as aero bars or different pedals on your bike can all lead to overuse
injuries because of the new stresses placed on muscles, tendons and
joints.
The bottom line is that most of us will develop some type
of overuse injuries, so the key to getting past them is to identify the
root cause, correct it and then follow the RICE protocol (Rest, Ice,
Compression, Elevation) until you’ve recovered.
A proper recovery
plan for an overuse injury should also include strategies such as
walking instead of running, icing sore muscles and joints, resting more,
running on soft surfaces, spinning in an easy gear on your bike instead
of mashing a big gear, stretching after every workout, warming up well
before workouts, and focusing on strengthening the muscles that
stabilize joints.
Those same recovery plan strategies will also
help preventing overuse injuries, so work them into your routine and
listen when your body tells you to back off for a few days.
It's actually very simple - doing too much without appropriate recovery will usually result in an overuse injury.
A blog style newsletter for cycling, running, multisport, and wellness in the San Angelo, Texas region. New blog posts are typically added once a week unless something really important happens sooner than that.
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