As an Athletic Trainer I’ve worked with many injuries that could have been prevented and some that were
unavoidable. It’s the ones that could have been prevented that make me the most concerned for athletes. I feel that they should have known the steps and techniques available to prevent their injury and keep them performing at high levels. As a cyclist the injuries that are the easiest to prevent are Delayed
Onset Muscle Soreness (DOMS), broken bones, and head injuries.
Delayed Onset Muscle Soreness is the muscle/body soreness that occurs after heavy exercise. It can start to be felt several hours after a hard ride, but it really sets in the day after and is usually the worst two days later. The best ways to avoid this acute injury is to stretch thoroughly before and after rides. Stretching before the ride relaxes the muscles and allows them to start the exercise at their fully lengthened state. While riding a bike your quadriceps and hamstrings are constantly contracting concentrically (shortening) and eccentrically (lengthening) to control your pedal stroke. This constant squeeze on the muscles makes them want to stay in a shortened state after the ride. Stretching after the ride allows the muscles to return to their fully lengthened relaxed state which relieves tension left on the muscle. When the used muscles are relaxed
and in their fully lengthened state the movement those muscles and joints is much less pain full.
To perform a good stretch, take the desired joint to the end of its range of motion. Then gently continue that limb further through the range of motion, until there is slight discomfort, not pain, just mild discomfort. Hold this position for 30+ seconds. Repeat 3 times. Stretching should be smooth and slow, avoid stretches where bouncing is involved as damage can occur. Don’t forget that cycling is a full body sport, therefore stretch lower legs, upper legs, torso, arms, shoulders and neck. If DOMS sets in continue to stretch as often as needed, not only will it increase flexibility but it will also reduce soreness.
Broken bones are caused by not dissipating the energy of a crash well and having the body absorb the energy of an intense impact. Unfortunately the bones in the human body can’t always take the level of impact involved in many crashes. The most common bone to be broken in a cycling accident is the collar bone, or clavicle. To avoid broken bones a cyclist need only follow a few basic principles during crashes.
First of all stay loose and relaxed and go with the flow of the crash, do not try to fight the force of momentum. During a crash it is instinctive to reach out with ones arms to stop the body; this will only increase the chances of shoulder and/or clavicle injuries. When reaching out bend the elbows and tuck the arms under the body as soon as impact is made. This will slow down the impact just a little bit and will reduce the risk of shoulder injuries. As arms get tucked under the body, tuck the head and shoulder
together to make a round area to roll out of the crash. Rolling out of the crash will absorb the energy
of the crash and will minimize the risk of bones absorbing the impact and fracturing. Some skin may be lost, but the risk of fractures will be minimized. So remember, stay loose and don’t fight the crash, and
tuck and roll.
Head injuries are the worst type of cycling injury. An estimated 80% of cyclists who have received brain
injuries during a crash could have avoided their injury by wearing a helmet. Even though no one wants to crash it inevitably happens. Be prepared for crashes by wearing a helmet. Head injuries occur when the head impacts the ground or another solid object. Because heads are not compressible the energy from a crash causes the head to bounce, resulting in injury. Helmets work by surrounding the head with a layer of
compressible foam. When the helmet impacts an object the foam compresses and absorbs the impact.
Once a helmet has gone through one hard impact it needs to be replaced. The compressed foam is like wearing a rock on the head and if it were hit there again it can cause injury. Also, in order to be effective helmets need to be worn properly. It should fit snugly around the head about 1-1.5 inches above the eyebrows. It should fit secure enough so that without the chinstrap buckled the helmet should stay on the head with the head inverted/upside down. The chinstrap should be adjusted so that it’s loose enough for comfortable talking and breathing. That may mean 1-1.5 inches of slack under the chin. That’s ok. Helmets are the simplest way to prevent serious injury, and they are inexpensive at around $34.99 and up . Wear a helmet, SAVE A LIFE… your own.
Gus Hemingway ATC |
