Now that we have got you hooked to Triathlons, it’s also our aim to help you train and succeed injury free. It’s important to not only train hard but also train safe. The team at CRANK caught up with Dr. Dhanajeyan Jayavel MPT, Managing Director, Spectrum Physio Pvt Ltd, Bangalore for some tips. Dr. Dhanajeyan has an extensive experience of over 17 years in preventive and curative health care by physiotherapy and rehabilitation and he specializes in cycling and running injuries rehabilitation. He has also been the official Physiotherapist for Tour of Nilgiris for past 6 years.
Swimming in open waters can be difficult and at times hard to train, but maintaining the right posture and training some important muscles is the key to success. Keep in mind these important suggestions
- When breathing, there should be minimal neck movement. For the mouth to emerge for oxygen intake, rotational movement should come from the trunk and shoulder, with the neck remaining relatively still on the rest of the spine. Lifting the head is completely unnecessary for adequate inhalation so try to leave half the face submerged.
- Common error in novice swimmers is to attempt to lift the whole head out of the water by over-rotating and extending the neck. This can be problematic for two reasons. Firstly, lifting the head out of the water will cause the hips and feet to drop altering the streamline horizontal position and reducing swimming efficiency. Secondly, the coupling of neck rotation and extension will stress the neck into positions that are uncommon, and repetition of this movement can potentially cause neck pain. Therefore, ensure better thoracic rotation movements and better breathing techniques for a good swim experience.
- The latissimus dorsi is a large triangular muscle in the lower back. This muscle is responsible for drawing the upper arm downward and backward and rotating it inward. The ability to perform these moves well and strongly has a great impact in swimming efficiently. Therefore, its important to strengthen the latissimus dorsi muscle.
Cycling on the other hand is a mix of mechanical and postural fits and here is what our expert recommends
- Before you get started, consider a physio fit. Ideal muscle length and strength not only reduce your injury but also enhance your performance and comfort in cycling. Ensure arm and leg muscle flexibility, hip, shoulder stability and core muscle strength.
- A good bike fit is a gamechanger for most cyclists. To fit your body mechanics to cycle frame geometry, you must alter all contact point such as bike saddle, pedals, bar, elbow pad, saddle position etc. Ideal alteration such as shoe insole, noise less saddle can make you more comfortable and your performance more enhanced.
Running results in most number of sports related injuries. So it is very important for all Triathletes to ensure the risk of injury while running is minimized with the right technique and timely intervention.
- A five minute quick stretching and free exercise will prepare your cardiac and respiratory system for running and avoid muscle injuries. After the running, slow stretching and jogging for 15-20 min will bring back your cardiac respiratory system to normal pattern. These small routines will go a long way in keeping your running injury free.
- Bare foot running is better than bad footwear running. Never wear a new shoe on competitive event day as the new shoe may alter your biomechanics and cause pain in ankle, knee and hip or low back region. Train and run in the same shoe!!!
Hope you find this article helpful and keep in mind the essentials for having an injury free Tri Training in 2017!!