At BeginnerTriathlete.com, they have hosted a 2 part video lecture done by Dr. Mark Klion, NYC Triathlon co-medical director, on Training and Overuse Injuries. He explains perfectly how the body requires rest so that we are not constantly stressing our limbs and joints. He also gives insight as to how we can prevent overtraining through the use of our training logs. Dr. Mark Klion suggests rehabilitation options as well and how we can manage our injuries for long term health. The lecture is approximately 1 hour long but is well worth the watch! Here is a list of the topics presented in his lecture (as stated by www.beginnertriathlete.com):
- Gradual onset of overuse injuries
- Equipment as a cause
- Rest as a treatment option
- Mechanisms of injury
- Weight training as rehab and prevention
- Injuries of bones, tendons, muscles and ligaments
- Acute vs chronic injuries
- R.I.C.E for injury management
- Activity and equipment modification
- Stretching and injury prevention
- Rest and recovery
- Overtraining syndrome
- Short and long term rest and recovery
- Rest and preventing sickness
- Sleep deprivation
- The breakdown of cartilage
- Glucosamine
- Chondroitin
- Supplementation
- Importance of a training log
- Massages, ART Therapy
- Bracing and Taping
- Activity modification
- D.O.M.S - Delayed Onset Muscle Soreness
- Iceing to reduce inflammation
- Calf Strains
- Iceing
- Gentle stretching when there is no pain
- Modifications (heel lifts)
- Alternate activities to allow healing (spin bike)
- Achilles tendonitis
- Shin Splints
- Non steroidal anti-inflammatories
- Physical therapy to treat muscular imbalances
- Plantar Fasciitis
- Runner's Knee - Patellofemoral syndrome
- IT Band Syndrome
- Rotator cuff impingement
- Stress fractures
Lecture:
Dr. Mark Klion - Training and Overuse Injuries
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