SYDNEY 22-24 August 2014
Overview Most common injuries Injury prevention strategies - massage - posture advice - walking poles - stretching - strengthening - taping / bracing Hills Training Cross Training Training Tips Recovery Paddy Pallin Preparation Nights
Most Common Injuries Sprains / Strains - Ankle lateral ligaments - Knee medial collateral ligament - Low Back pain Overuse - Achilles tendinosis - Plantar Fasciitis - Patello-femoral pain (Anterior Knee Pain) - ITB friction syndrome - Gluteal tendinopathy - Trochanteric Bursitis
INJURY PREVENTION STRATEGIES Massage - Self Foam Roller, Pocket Physio, tennis/golf ball, trigger balls - Remedial Massage or Sports Massage Posture - keep back and pelvis straight - light pack weight, use pelvic straps - don t over stride on flat sections or up hills
INJURY PREVENTION STRATEGIES Walking Poles are they beneficial? - supports weight and relieves stress on ankles, knees, hips and lower back by approx 20-30%. - provide extra stability on uneven ground or when crossing streams. - helps to engage core and postural muscles.
INJURY PREVENTION STRATEGIES Stretching Static / Dynamic When? after gentle warm-up before and after training What? Long / Short Calf, Quads, Hamstrings, Gluteals, Hip Flexors, Posterior Chain How much? 3 x 30-60 sec holds
INJURY PREVENTION STRATEGIES Strengthening - Squats - Lunges - Step up / down - Stairs - Clams - Calf Raises High Repetitions to train muscle endurance for down hills and steps
INJURY PREVENTION STRATEGIES Taping - ankle - knee Brace - compression - stability - tracking Depends on injury history
HILLS TRAINING Include once a week in the first four weeks. Increase to specific hill-repeat training once or twice per week in the next eight weeks. Hill-repeats are the most important especially downhill. Note: Be careful when running downhill because of the increased risk of injury.
Cross-Training Helps to prevent injuries or to maintain fitness during injuries. Makes training more interesting. Consider substituting a walking or running session for a paddling, cycling, swimming, boxing or gym activity. Train for about the same length of time you would have walked/run that day.
Training Tips Train on the course whenever possible or on uneven and hilly terrain! Keep a training diary to record the distances and sections of the trail covered - provides estimates for your support crew. 10% rule don t increase your total weekly distance covered or the distance of your long walk by more than 10%, as this can increase your chances of injury.
Training Tips Don t try anything new for the event!! Don't wear new runners or try a new fancy drink. Take a break - work out the best strategy for your team: - what to eat / drink - how long to rest for - what gear changes you ll need - need to re-warm-up Only go as fast as your slowest team member Find a rhythm - apply the pattern that you practiced in training.
Training Tips Time on your feet - training is not about speed or distance, but rather time on your feet. The most important part of training is the repeat long walk, where you do backto-back walks on successive days. Interval training - If time is a problem, a shorter, faster session is a great alternative. More intense interval training will improve your endurance because it boosts muscle strength and stamina
Training Tips Make it fun - provides entertainment and encouragement. Arrange your training walks to finish at a beach or local cafe, then invite your support crew to join you. Taper - reduce the amount of training on the two weekends prior to the event, especially the long walk. Reduce the intensity to a comfortable level. You should now be fit and well rested.
Recovery Most neglected part of training & competition Poor recovery fatigue & performance Recovery options - Sleeping / Relaxation - Nutrition / Hydration - Massage - Stretching - Ice Baths / Hot-Cold Contrast Therapy - Compression Garments e.g.. Skins - Active Recovery / Rest Days
Paddy Pallin Preparation Nights National Sponsor Paddy Pallin and Balmain Sports Medicine are hosting a series of preparation nights. Nights to be held at Paddy Pallin Kent St Store 6.00-7.00pm: Wednesday 7 th May Physiotherapist Jessica Thrift Team Training Techniques Tuesday 13 th May Dietitian Nicole Dynan Nutrition and Hydration RSVP via Oxfam Trailwalker website Blog page Paddy Pallin Preparation Nights
Paddy Pallin Preparation Nights Nights to be held at Balmain Sports Medicine- 7.00-8.00pm: Tuesday 27 th May Sports Podiatrist Trent Salkavich Foot Care and Blister Management Wednesday 4 th June Sports Physiotherapist Craig Gregory Knee & Muscular Injuries Tuesday 15 th July Dietitian Jessica Spendlove Nutrition and Hydration Wednesday 23 rd July Sports Physiotherapist Craig Gregory Knee & Muscular Injuries RSVP via Oxfam Trailwalker website Blog page Paddy Pallin Preparation Nights
104 108 Victoria Rd Rozelle NSW 2039 Ph: 98181004 Physiotherapy * Podiatry * Massage * Dietitian Naturopathy * Sports Physician * Pilates Orthopaedic Surgeons * Exercise Physiology Website: www.balmainsportsmed.com.au Email: craig@balmainsportsmed.com.au