Following on from our New Year blog about the benefits of exercise, we’re focusing here on three very popular sports where we commonly treat injuries – running, cycling and swimming.
In each sport there are optimal biomechanics that will help lead to improved performance and injury prevention.
Below we list the most typical injuries and the most common causes:
Running
Optimal biomechanics
- Body maintained sagittal direction
- Minimal vertical displacement of the centre of mass
- Minimal frontal & transverse plane deflection
Injuries
- Stress fractures
- Compartment syndrome (shin splints)
- Chondromalacia patellae
- Iliotibial band syndrome & trochanteric bursitis
- Gluteus medius tendinopathy
- Achilles tendinopathy
- Plantar fasciitis
Causes
- Training frequency/duration & equipment
- Anatomical – foot type, leg length, excessive pronation,
alignment lower extremity - Lack cross training & core training
Cycling
Optimal Biomechanics
- Piston function
- Reduced valgus angulation
- Low Q angle
- Reduced medial & lateral rocking knees
Injuries
- Patellofemoral
- Meniscus
- Iliotibial band syndrome
- Trochanteric bursitis
- Low back pain
- Hamstring & achilles tendinopathy
- Carpal tunnel
- Cervical spine
Causes
- Bike set up
- Training volume
- Spinal stability – core strength / stamina
- Malalignment lower extremity
- Muscle imbalance
Swimming
Optimal Biomechanics
- Equal body rotation & balance
- Early catch
- Early exit
- Straight through pull – arm stroke
Injuries
- Rotator cuff tendinopathy
- Impingement syndrome
- Joint laxity A/P
- Cervical spine
Causes
- Muscle imbalance
- Scapular kinematics
- Poor spinal core stability
- Thoracic spine stiffness
- Myriad of stroke flaws
Best ways to prevent injuries
- Cross train endurance & strength in all planes of motion
- Maintain good posture and flexibility
- Have an appropriate balance of exercise & rest days
- Have intermittent assessment & preventative treatment
- Instruction & coaching & appropriate equipment
If you would like to find out more about treatment for sports injuries our sports injury clinic may well be able to help.
