SYDNEY 22-24 August 2014

Overview Most common injuries

Injury prevention strategies

- massage

- posture advice

- walking poles

- stretching

- strengthening

- taping / bracing

Hills Training

Cross Training

Training Tips

Recovery

Paddy Pallin Preparation Nights

Most Common Injuries

Sprains / Strains - Ankle – lateral ligaments- Knee – medial collateral ligament- Low Back pain

Overuse - Achilles tendinosis- Plantar Fasciitis - Patello-femoral pain (Anterior Knee Pain)- ITB friction syndrome- Gluteal tendinopathy- Trochanteric Bursitis

INJURY PREVENTION STRATEGIES Massage

- Self – Foam Roller, Pocket Physio, tennis/golf ball, trigger balls

- Remedial Massage or Sports Massage

Posture - keep back and pelvis straight

- light pack weight, use pelvic straps

- don’t over stride on flat sections or up hills

INJURY PREVENTION STRATEGIES Walking Poles – are they beneficial?

- supports weight and relieves stress on ankles, knees,hips and lower back by approx 20-30%.

- provide extra stability on uneven ground or whencrossing streams.

- helps to engage core and postural muscles.

INJURY PREVENTION STRATEGIES

Stretching – Static / Dynamic

When?

after gentle warm-up

before and after training

What?

Long / Short Calf, Quads,

Hamstrings, Gluteals, Hip

Flexors, Posterior Chain

How much?

3 x 30-60 sec holds

INJURY PREVENTION STRATEGIES

Strengthening

- Squats

- Lunges

- Step up / down

- Stairs

- Clams

- Calf Raises

High Repetitions to train muscle endurance for down hills and steps

INJURY PREVENTION STRATEGIES

Taping

- ankle

- knee

Brace

- compression

- stability

- tracking

Depends on

injury history

HILLS TRAINING Include once a week in the first four weeks.

Increase to specific hill-repeat training once or twice perweek in the next eight weeks.

Hill-repeats are the most important – especially downhill.

Note: Be careful when running downhill because of theincreased risk of injury.

Cross-Training

Helps to prevent injuries or tomaintain fitness during injuries.

Makes training more interesting.

Consider substituting a walkingor running session for apaddling, cycling, swimming,boxing or gym activity.

Train for about the same lengthof time you would havewalked/run that day.

Training Tips• Train on the course whenever possibleor on uneven and hilly terrain!

• Keep a training diary to record thedistances and sections of the trail covered- provides estimates for your supportcrew.

• 10% rule – don’t increase your totalweekly distance covered or the distance ofyour long walk by more than 10%, as thiscan increase your chances of injury.

Training Tips

• Take a break - work out the best strategy for your team:

- what to eat / drink- how long to rest for- what gear changes you’ll need- need to re-warm-up

• Only go as fast as your slowest team member

• Don’t try anything new for the event!! Don't wear new runners or try a new fancy drink.

• Find a rhythm - apply the pattern that you practiced in training.

Training Tips• Time on your feet - training is not about speed ordistance, but rather time on your feet. The most importantpart of training is the repeat long walk, where you do back-to-back walks on successive days.

• Interval training - If time is a problem, a shorter, fastersession is a great alternative. More intense interval trainingwill improve your endurance because it boosts musclestrength and stamina

Training Tips• Make it fun - provides entertainment and

encouragement. Arrange your training walks to finish ata beach or local cafe, then invite your support crew tojoin you.

• Taper - reduce the amount of training on the twoweekends prior to the event, especially the long walk.Reduce the intensity to a comfortable level. You shouldnow be fit and well rested.

Recovery Most neglected part of training & competition

Poor recovery → fatigue & ↓ performance

Recovery options

- Sleeping / Relaxation

- Nutrition / Hydration

- Massage

- Stretching

- Ice Baths / Hot-Cold Contrast Therapy

- Compression Garments e.g.. Skins

- Active Recovery / Rest Days

Paddy Pallin Preparation NightsNational Sponsor Paddy Pallin and Balmain Sports Medicine

are hosting a series of preparation nights.

Nights to be held at Paddy Pallin Kent St Store – 6.00-7.00pm:• Wednesday 7th May – Physiotherapist Jessica Thrift

Team Training Techniques• Tuesday 13th May – Dietitian Nicole Dynan

Nutrition and Hydration

RSVP via Oxfam Trailwalker website –Blog page – “Paddy Pallin Preparation Nights”

Paddy Pallin Preparation NightsNights to be held at Balmain Sports Medicine- 7.00-8.00pm:

• Tuesday 27th May – Sports Podiatrist Trent SalkavichFoot Care and Blister Management

• Wednesday 4th June – Sports Physiotherapist Craig Gregory Knee & Muscular Injuries

• Tuesday 15th July – Dietitian Jessica SpendloveNutrition and Hydration

•Wednesday 23rd July – Sports Physiotherapist Craig Gregory Knee & Muscular Injuries

RSVP via Oxfam Trailwalker website –Blog page – “Paddy Pallin Preparation Nights”

Physiotherapy * Podiatry * Massage * Dietitian

Naturopathy * Sports Physician * Pilates

Orthopaedic Surgeons * Exercise Physiology

Website: www.balmainsportsmed.com.au

Email: craig@balmainsportsmed.com.au

104 – 108 Victoria Rd Rozelle NSW 2039

Ph: 98181004