1. Cycling Injuries How to prevent and manage them Sevenoaks Triathlon Club – 16 Feb 2015

2. Overview What qualifies me to talk to you? Overuse Injuries Neck Low back Knee Quick Self Screen Q&A

3. A Message From The Pros https://www.youtube.com/watch?v=Em348wQ7tYk

4. BSc Sports Science and Physiology MSc Physiotherapy Sports Physiotherapy Experience: RFU England Women's Rugby Team Army Triathlon Team GB Paratriathlon Represented the Army at Sprint and Standard Distance Ironman Finisher Numerous Training Injuries!

5. The Neck and Thoracic Spine Extrinsic Causes Aggressive postures on the bike Prolonged training sessions Intrinsic Causes Hypomobiliity (‘stiffness’) Poor deep neck flexor strength How to overcome Posterior chain strengthening Pec stretching Deep neck flexor training Thoracic mobility

6. Low Back Pain Extrinsic Factors Bike fit Saddle Height Intrinsic Factors Poor lumbopelvic ‘dissociation’ Shortened hip flexors or hamstring Hypomobility in lumbar spine Poor stability and core strength +/- Neural tightness How to overcome Segmental mobility Posterior chain strengthening Hip flexor stretching

7. Knee Pain Extrinsic factors Bike fit Cleats – Float Intrinsic factors All about the glutes! Hip range of movement Fallacy of the ITB ‘friction’ syndrome Quads balance How to Overcome Single leg S&C Pros and cons Use of theraband Flexibility flexibility flexibility But what if you have TOO much?

8. Basic Self Assessment Single leg squat Deep neck flexor assessment Thoracic Mobility Lumbopelvic Mobility Hip flexor length Gluteal Firing Pattern

9. Single leg squat What are we looking for? Knee Angle Hip Angle

10. Deep Neck Flexor Assessment

11. Thoracic Mobility ExtensionRotation

12. Lumbopelvic Mobility Perform against a wall

13. Hip Flexor Length

14. Gluteal Firing Pattern Simultaneously palpate paraspinals, gluteus maximus and hamstring Lift leg off the floor Glutes should ‘fire’ first If this is too challenging lie over a pillow placing you in a relatively flexed trunk position which makes it easier to fire the glutes

15. Things to think about Rotational movements Stability in the swim Run mechanics Bike to run transition Posterior chain strengthening Range of movement available Short of time? Train smart Idetify YOUR key areas of weakness Don’t ignore the aches and pains

16. Any Questions? Contact Details: Fiona.sweny@7oaksphysio.co.uk Manor clinic Tel: 01732 464400 Clinic Hours: Tuesday 1400-1930 Fridays 0800-1400