Pedal it out with Physiotherapy!!

Pedal it out with Physiotherapy!!

(L-R: Physio team - Purva, Aarohi, Kabir Rachure, Devyani and Sumit)

Recently, I had an opportunity to work as a crew member for a renowned Indian ultra-cyclist, Kabir Rachure attempting the toughest bicycle race known as the Race Across America (RAAM). Often addressed to as the grandfather of the Tour de France race, RAAM spans a whopping 5200 kms distance across 12 states with a cumulative climbing of over 1,70,000 feet - all this is to be completed in a span of no more than just 12 days!!

-Devyani Tikle, Physiotherapist & Crew member for Kabir Rachure.

"Sports injuries do differ to everyday injuries. Athletes normally require high level performance and demand placed upon their body, which stresses their muscles, joints and bones to the limit. Sports Physiotherapists help athletes recover from sports injuries. Ultra-cycling is one of the most risky sports in terms of injuries because your body works nonstop day and night... And if a physiotherapist is there to take care of this, they can manage the fatigue and pain properly and save you from any incident injuries." 

-KABIR RACHURE (Solo RAAM 2019 finisher)

Cycling as a sport which was little known to many in India, even just until a few decades ago. It is now gaining a lot of popularity amongst youngsters and adults alike. While there are many ways to classify competitive cycling races, one of them divides the sport into three major categories:

•  Time Trials: Cyclists need to cover a particular distance within a particular time period
• Endurance Cycling: All those races that cover distances larger than 100 miles are considered to be ultra-distance
• Racing: Road bicycle racing is the most popular form of bicycle racing held on paved roads.

Cycling, being a physically demanding sport, injuries are quite common. These generally fall under two broad categories:

• Overuse injuries: Due to highly repetitive movements and sustained postures
• Traumatic injuries: Due to falls and crashes.

Just because injuries are “common”, doesn’t mean they are unavoidable!! Proper technique, optimal training and team work with experts can help reduce the risk of overuse injuries.

Not many are aware that physiotherapy in cycling can be used before, during, as well as after training and tournament. It can help in PREHAB by preventing risk of overuse injuries like the lower back pain, knee pain, neck pain, wrist pain, numbness in hands and feet commonly affecting cyclists. The PREHAB program also equally focuses on enhancing performance and monitoring load which can avoid overtraining. It is designed after full assessment of the cyclist - on and off saddle. Detailed video-graphic analyses can be done to check the movements of the body on the cycle. Muscles can be individually strengthened or stretched to bring out the correct movement pattern while cycling.

On-field physiotherapy for cyclists mainly involves dealing with effects of environmental conditions, which can lead to cramps, fatigue, soreness and dehydration. Icing, foam rolling, soft tissue release, taping and stretching, paired with adequate hydration and proper nutrition often solve these problems.

Any injury creates a huge set back in the sports career of the cyclist. It affects performance and has a negative impact on his/her physical, emotional and mental health. In addition, a previous injury can increase the chances of a re-injury or a new injury. Thus, complete recovery from an injury with proper REHAB under an experienced physiotherapist is critical for effective return to sport. The rehabilitation program is customized according to the cyclist’s injury for a powerful comeback.

-Devyani T, Arohi D, Sumit J, Purva G.
(Physio Team at REHAB STATION)

Advisor: Dr. Parag Ranade (PT).

We at REHAB STATION are all set and geared up to guide you with PREHAB and REHAB for an efficient pedaling experience. Book your appointment now.

Where can you find us?
Address: REHAB STATION, 259, Shaniwar Peth, Vishnukrupa building, Level 3, Pune-411030
Contact: +91 88888 33508/ 020 24493526/ 020 24463860
Email ID: contact@rehabstation.in
Visit: www.rehabstation.in

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5 common injuries in Runners & remedies for early recovery!

5 common injuries in Runners & remedies for early recovery

Every active person is likely to get injured at some point, on the same line they are even capable of faster recovery!! When it comes to running, injury can happen at any time of the practice or race but it is important to look out for these injuries immediately. When any kind of sprain, strain or tear happen, it is good to know how you can recover early so as to quickly return back to your training.

Common injuries:

1.   Shin splints: This is commonly experienced by many runners. Also shin splints can bother the ones who have just started running. Shin splints usually appear as an aching pain on the sides or border of the shin bone (tibia) and calf muscles. The pain aggravates badly, if you keep running with it. The common cause is due to weakness/ tightness of the calf muscles leading to repeated stress or impact on the tibial bone while running.   

2.   Achilles Tendonitis: The Achilles tendon is one of the thickest and strongest tendon of your body connecting calf muscles to the heel. Inflammation of this tendon causes Achilles tendonitis. The majority of the force generated while running, is transmitted through Achilles tendon leading to the stress on it. Moreover, if you have tight calf muscles, reduced ankle mobility or pronated foot increases the risk for Achilles injuries. This injury is seen particularly in runners, who repeatedly does speed training, uphill running or runners using improper footwear.

3.   Illio Tibial Band (ITB) Syndrome: It is a long band of tissue running from the top of the hip, down to the outside of the thigh and knee. It serves as a connection between major hip muscles and the knee. The cause of the injury is due to back and forth friction between the IT band and the knee while running. It leads to pain on the outer side of the knee progressing from dull ache to sharp pain. You will feel like friction is there! It typically hurts when going downhill, sitting with leg bent or activities with slight knee flexion. Muscle imbalance in hip and knee causes changes in running mechanics leading to ITB injury.

4.   Plantar Fasciitis: It is a soft tissue structure that runs from the heel to ball of the toes. In plantar fasciitis, the pain occurs at the arch (sole) and base of the heel. It hurts, particularly in the mornings at first step, weight bearing positions and during runs. Tight calf muscles, reduced ankle movements leads to increased stress on the plantar fascia. In addition, tight old shoes, uneven surface for running increases the symptoms.

5.   Runner’s knee: It is technically called as “Patellofemoral pain syndrome (PFPS)”. It is a dull pain that is ‘behind’ and ‘around’ the knee cap. It typically aggravates on downhill running, squatting and resisted leg extension. Scientific studies state that if you have weak quadriceps, weakness of a small muscle inside knee called VMo and tight calf muscles are at a risk for PFPS. Moreover from our experience, runners who did training for proper firing of VMo often recovered and were back on the track!

A PREHAB program with individualised protocol can help prevent the above injuries.

How to recover from common running injuries?

ü  Gentle stretching exercises regularly pre and post run.

ü  Foam rolling for particular muscle groups post run

ü  Icing with ice bag/ cold packs after each run around painful area.

ü  Mobility exercises particularly for ankle and knee.

ü  Proper choice of footwear: Supportive running shoes.

ü  Eccentric strengthening lower limb exercises.

ü  Soft tissue release by an expert physiotherapist.

ü  Taping techniques by a physiotherapist.

Note: If any of the symptoms still persists, consult your physiotherapist for successful recovery, to avoid any secondary complications and for better performance.

We at REHAB STATION believe to help you in training smart and optimal, to make the best version of you…

-   Arohi Deshpande, Purva Gandhi, Sumit Jadhav, and Devyani Tikle (Physio Team)

-      Dr. Parag Ranade (PT) - Advisor.

Where can you find us?

•     Address: REHAB STATION, 259, Shaniwar Peth, Vishnukrupa building, Level 3, Pune-411030.

•         Contact: 020 24493526/ 020 24463860/ +91 88888 33508

•         Email id: contact@rehabstation.in  Visit: www.rehabstation.in