Have you completed this weekend’s Cyclone? Are you sore in various cracks, crevices, joints and tissues that you didn’t know had the potential to produce pain?
Lucky for you, the team at Newcastle Sports Injury Clinic are eager to provide you with all the self-management strategies for cycling injuries and supporting apparatus that you may need for the forthcoming few days. Sit back and enjoy as you read through some golden nuggets of information that other specialists would charge you for.
Static (holding) stretches are the most appropriate mode of stretching at this time. What is even more important is the time you hold this for (time under tension). 30 seconds at a minimum is what the literature indicates, working towards 45 secs. We recommend using a timer on your phone or watching the clock for this one as stretching can become monotonous, allowing 30 seconds to disintegrate to 10.
If you’re sore, sit on it. This can be used to replicate massage. It may have the ability to reduce muscular spasm, decrease pain levels and therapeutically enhance your well-being. Stick to the larger areas of tissue such as the front and back of your thigh, the back of your hip and your calves. Don’t foam roll any bony areas such as your knees, ankles or the top of your hip. Pain does not equate to gain, so if your pain levels increase. Stop! 5-10 minutes on each body part is sufficient.
Fluid and Nutrition Intake:
After strenuous exercises your muscles become dehydrated and can breakdown. Re-fulling with water is essential for optimal recovery. A simple tip for identifying if your sufficiently hydrated is to observe the colour or your urine. This should be clear. Protein is important for recovery and can be found in higher densities in white meats, nuts and dried apricots.
An Active Recovery:
That’s correct, your eyes are not deceiving you. Get back on your bike. Get in the pool. Go for a light run or long walk. Don’t ask questions, just do it. The benefits far outweigh lounging around.
This may help to decrease pain levels by stimulating mechanoreceptors (nerves fibres) in the body. It may also increase the amount of thermoreceptors in the area and increase circulation levels in the tissue; decreasing pain levels and potentially reducing excess lactate levels. It can help to improve your flexibility, and when it is combined with an appropriate stretch regime it can lead to long lasting changes in tissue length. Although you may get similar theoretical outcomes from a foam roller, it’s difficult to apply the same pressure, roll hard to reach areas and our specialist Sports Therapists are able to identify specific areas that may require additional attention for optimal recovery.
Come along to our Jesmond or Newcastle city centre clinics for a massage – we have evening and weekend appointments available!
If you have any questions on the topics in this blog or have any queries in relation to a current or persistent injury please browse our website for information on our services and other blogs. Alternatively, please don’t hesitate to our clinic on 0191 233 0500 where you will find an expert on the other end of the line who can provide advice and information on our services at no charge.
Bring a confirmation email of entry to the 2016 Cyclone Cycling Festival and receive 20% off a massage or physiotherapy appointment until July 31st! Redeem this discount for a once-off initial appointment, and please book in advance by contacting the clinic.
Remember: be pro-active not reactive!