If you’re a cyclist or a runner, getting injured can be your worst nightmare. Injuries can not only cause you severe pain but also take a long time to heal, forcing you away from your sport indefinitely.
Fortunately, there are a number of procedures to help you recover and physiotherapy is one of them. Integrating it into your workout is critical to avoid injuries and for better performance. It also strengthens your muscles.
At Synergy Health Centre, our experienced and professional physiotherapists provide a wide range of therapies. In this blog-post, we have mentioned the nine techniques that can help runners and cyclists avoid or recover from injuries.
What Physical Therapies Do You Need as a Cyclist or a Runner?
The complex nature of activities like training for running events calls for a special approach in physiotherapy. Some of them are mentioned below:
- PNF Stretching
Proprioceptive Neuromuscular Facilitation (PNF) is an advanced form of flexibility training, involving the contraction and relaxation of targeted muscle groups. It was originally developed as a form of rehabilitation and it’s extremely effective for injuries.
- Stretching for Warm-Ups
This can be done by swinging your arms gently in repetitive fashion and gathering momentum slowly. Done at slow, medium or high speeds, dynamic stretching is perfect for warming up stiff muscles.
- Neural Stretching
Under this therapy, the limb is stretched and held for about three to 10 seconds under an experienced personal trainer’s supervision. This enables injured nerves to heal slowly; it’s perfect for hip joints, shoulder girdle and neck area.
- Plank/Side Plank
It is a core strengthening workout for maintaining a position identical to a push-up for the maximum possible time. Stability of the trunk and core areas is crucial for cyclists and runners. It prevents their spine from shearing and also helps them in correct pelvic positioning; this results in better muscle movement in the lower body. You should perform the workout at least two or three times a week. Beginners should begin with a 30-second hold time and gradually extend it to one minute.
- Bulgarian Split Squats
Runners and cyclists need single leg strength and stability during the course of their workout. This exercise enables you to strengthen one leg at a time by targeting your glutes, hamstrings and quads. It can be easily integrated into your training routine and can be performed two to three times a week. Challenge yourself as your body adjusts to the loads you put on it. This can be increased at regular intervals.
- Hip Circles
This exercise mobilizes several hip muscles when moving in multiple planes. It is best done before cycling or running.
- Weighted Single Leg Heel Raises
Strong and flexible calves enable you to have more resilience and prevent injuries in your lower body. You should perform this workout two or three times per week, increasing the weight as you get stronger.
- Lunges with Weights
This exercise needs a great deal of balance. You need to hold two dumbbells in both of your hands while going down on one of your knees, keeping your torso upright and maintaining the stance.
If you are looking for a physiotherapist in Victoria, British Columbia, consider Synergy Health Centre. Our experienced and dedicated team of physiotherapists, personal trainers, chiropractors and massage therapists are always ready to help.