May 2, 2019
As we edge closer to our first race of the season at Lough Cutra Castle, our event partners at Galway City Physiotherapy have outlined effective injury prevention strategies when preparing for big events. Use these six tips to help ensure you have an injury free lead up to your race in Galway on May 25th & 26th.
The 10% Rule
27-70% of runners sustain an overuse injury per year. When training is ramping up, we can get overenthusiastic about achieving our training goals. This is difficult for the triathlete who is trying to reach targets in three disciplines. 10% increases in mileage or intensity in one discipline weekly is recommended to avoid overload, making periodisation essential.
Possibly the most important day! When we are mentally and physically fatigued, we increase injury risk and don’t maximise gains. Training plans are guides with room for flexibility. Sometimes less is more. Prioritising recovery can maximise progress in the long run.
Strength training is often overlooked when preparing for a triathlon, but gives a fantastic return on investment, reducing overuse injuries by up to 50% (Lauersen et al. 2013). Speak to a chartered physiotherapist to prescribe individualised strength programmes.
Identify Injury Early
Prevention is better than cure. Listen to your body. It is much easier to solve an injury at the early stages than letting it fester and allow for compensation. Seek advice from a chartered physiotherapist early if something isn’t right.
Nutrition & Hydration
Studies report performance losses after just 2% dehydration (about 1.5L of sweat). You become dehydrated long before you feel thirsty so drink water continuously throughout the day. The best measure of hydration is urine colour; this should be clear and pale.
Eating carbohydrates and protein within 45 min of training aids recovery, facilitates repair and supports the immune system.
Athletes who get less than 8 hours sleep per night are 1.7 times more likely to get injured; and take twice as long to recover. Sleep quality significantly promotes physical and mental energy levels, leading to increased stamina.
Avail of 10% discount on our first consultation at Galway City Physiotherapy by mentioning Lough Cutra Castle at the time of booking, call 091 769912 to make your appointment www.galwaycityphysiotherapy.com