How to Decrease the Risk of Injury

by Dana-Susan Crews

Injuries. We do our best to avoid them, but no matter how hard we try, sometimes we get hurt. So, what are some of the most common injuries for endurance athletes and what should you do when they happen?

SWIMMERS:

Shoulders- Swimmers can develop serious overuse injuries in their shoulders. These can include pressure on the rotator cuff or bicep tendinitis. Fatigue and weakness of the rotator cuff and muscles surrounding the shoulder blade can cause a lot of pain.

Lower Body Injuries- Knee injuries involving the tendons and ligaments are not uncommon for breaststrokers. Often they experience hip pain from inflammation too. Swimmers can also experience back pain if they do a lot of "dolphin" kicking.

*How to Decrease the risk for the above injuries:

- Good stroke technique

- Do more than just front crawl. Mix your strokes to avoid overuse.

- Do core strengthening (i.e. Pilates or Yoga)

- Rest

- Do specific strengthening activities for shoulders, hips and back

CYCLISTS:

Patellar Tendonitis- The patellar tendon is located just below the kneecap. If your bike seat is too low or if you've been riding too long using big gears, you are at an increased risk for patellar tendonitis. That is because the gluteal muscles aren't being used as well as they should be so the quads become overworked.

*Decrease your risk by adjusting your seat. Raising it will cause you to use more hamstring and gluteal muscles, taking some of the strain off your patella tendon. Also try to vary your pedal cadence.

Saddle Sores- Spending many hours in the saddle can cause a skin rash/disorder.

*Decrease your risk by lowering your saddle to prevent excessive friction against your seat. Use creams, lotions, Vaseline or Body Glide.

Lower Back Pain- Many hours riding can cause back pain. Sometimes serious conditions involving nerve entrapment and sciatica can develop.

*Try core conditioning to strengthen the back. Seek medical attention if this is severe.

Achilles Tendonitis- This overuse injury is caused by inflammation and often requires taking some time off and perhaps a little ibuprofen.

*Be sure to get properly fitted on your bike and pay attention to the position of shoe cleats.

Abrasions & Road Rash- Hard falls can cause the skin to rub off. If you fall, be sure to clean the wound. Keep a First Aid kit handy on long rides (SAG vehicles should always have these). Cover the wound with antibiotic ointment and a dressing. If the abrasion is severe, seek medical attention to avoid infection.

Foot Pain- Most foot pain for cyclists is due to being in the wrong shoes or poor foot biomechanics. For a better explanation of cycling shoes and biomechanics click HERE.

RUNNERS:

Runner's Knee- Knee pain is the most common injury/pain in the sport of running. The pain is usually in or behind the kneecap and can be intense.

*Overuse is a major factor so cross training and/or rest days should be incorporated into the training plan. Strength training and core conditioning can help. If the pain is severe enough, you should see a doctor and have an MRI.

Shin Splints/Soreness- Pain or soreness in the shins can be caused by irritated and swollen muscles, overuse, over pronation or weakness in the hips or core. There is a difference between mild shin soreness and shin splints. If you have shin splints, these are actually stress fractures (tiny breaks in the lower leg bones) and you must stop running and seek medical attention.

*If you suffer shin soreness, you need to rest. Ice your shins. Perhaps take an anti-inflammatory. To decrease risk for shin soreness, do some range of motion exercises (for example, write the alphabet in the air with your feet in big cursive letters). You can also wear compression socks.

Achilles Tendonitis- The Achilles tendon connects your calf muscles to the back of your heel. Almost all the force generated when your toe leaves the ground comes from the Achilles and this force can be as much as three times your body weight. The faster you run, the more strain you put on the tendon.

*Work on strength training (especially on the calf muscles) to help avoid this injury. Make sure you're in the right running shoes. Find a good massage therapist. Be sure to incorporate cross training so you're not running every day.

Iliotibial Band (IT band)- Weak hip muscles, over pronation or poor foot biomechanics can increase risk for IT band syndrome. Other factors can be a difference in leg length or running on hills or uneven road surfaces.

*Help heal IT band syndrome with foam rollers, massage, rest, ice, anti-inflammatory meds, stretching and strength training, and acupunture. To help decrease risk for IT band issues, try cross training to avoid overuse. Carefully increase mileage rather than bumping up too quickly. Run on even surfaces and avoid too much downhill running.

Plantar fasciitis- This is caused by inflammation of the plantar fascia. Being a heel striker can be a factor. If you reach forward with your legs in a long stride, you're likely to land on your heels which can create great force on your heels of up to six times your body weight. Tight calves and lack of flexibility are also factors.

*Make sure you are in good shoes. Get a massage and/or learn to use a tennis ball to massage your foot. Do some good stretching and strengthening exercises to loosen tight calf muscles or tight ankle muscles. Avoid wearing flip flops or walking barefoot.

As fall season begins, we want you to have a safe, injury-free training season! Be sure to talk to your coaches and get started in the right shoes and clothing. Attend your training clinics and follow the great advice of the experts who are there to help you stay free of injury! Good luck!