Possibly the best thing you can do for yourself with regards
to injury is preventing them from ever happening in the
first place. Prevention can come in many different forms,
equipment maintenance, proper warm up, and knowing your
limits as an athlete will all help you to avoid injury.
When we talk about equipment, a simple inspection of your
gear, prior to the workout or outing could show potential
problems that may lead to failure and possible injury.
When you are done with your workout or race, properly
cleaning your gear can show you wear and damage that may
present problems in the future, not to mention possible
problems during subsequent races. Along with maintenance,
having the correct gear for the situation greatly reduces
the risks you will face. Properly warming up is critical
in the prevention department, give your body a chance
to adapt to the new demands you are placing upon it. In
most situations begin with low intensity or zone 1 movement
for the fist 20 mins, and then gradually increase the
intensity or skills required for the workout. Following
the workout or race, complete a proper warm down, as well
as initial recovery techniques immediately, don't sit
around and wait to get stiff and sore. As athletes, we
are always pushing our limits, knowing your personal limit
will defiantly reduce your chance of injury. Don't bow
down to peer pressure, check the situation out first if
you feel uncomfortable. Even minor injuries will present
a set back in your training schedule, and we all know
a workout lost cannot be made up.
Generally speaking athletic injuries fall into two main
groups, Acute and Chronic. Acute injuries are those that
can be describe as happening suddenly, a fall on your
bike resulting in a broken wrist, or falling while running
resulting in cuts and abrasions are good examples. Chronis
injuries on the other hand can be described as happening
over a longer period of time, tendonitis, or back pain
due to imbalance or improper technique are examples of
this. If for some unfortunate reason you have been injured,
proper initial care and overall rehabilitation will insure
you get back faster and stronger than before. With any
serious injury it is vital you consult professional medical
advice first, when in doubt, check it out. For minor acute
injuries, such as, strains, sprains, and contusions follow
these guidelines initially, and seek further advice for
further treatment.
· P- Pressure on the injury site (prevents further
bleeding, and swelling)
· I- Ice, apply a cold pack to the area (do not
place ice on bare skin). Apply cold to the area for
up to 15 min every hour.
· E- Elevation, raise the injured limb (reduces
swelling).
· R- Rest, take the time off to allow the injury
to heal.
Do not apply warmth to an acute injury until you are
told to by a professional. Following initial treatment
seek professional assessment for further rehabilitation,
physiotherapists, athletic therapists, and doctors can
help you out with this.
Have fun on the trails, be safe, train smart.
Coach Dave
|
