Karnataka state reserve police organized a cycling event from Belgaum to Bangalore. 5 days covering approx. 540km, with all 50 +women riders including women police constables, officers, IAS officers.
MISSON AND VISION
Spanning over 540km will have the cyclists visit various government schools, colleges and NGO on the way to highlight need of women's empowerment and well being of the girl child and to give awareness on the social welfare programs and other government welfare programs for the well being of society.
SPECTRUMPHYSIO is the official partner for the event and for this season Dr.Dhanajeyan (P.T) and Dr. Vani (P.T) and Dr.Sravani (P.T) helped the riders from their injuries and also to prevent further injuries.
Riders who participated are all maximum amateurs. Physically these people are not fit enough to ride. But they enjoyed the ride, which is more of a cause.
RIDERS STARTED THE DAY WITH WARMUP SESSIONS THAT INCLUDES:
1) FREE MOVEMENTS.
2) GENERAL WARMUP (5-10MINUTES) A CYCLING WARMUP WILL USUALLY INVOLVE ON A ROAD LIGHT RIDE OR A STEADY SPIN ON A STATIONARY TRAINER.
3) DYNAMIC STRETCHING. GRADUALLY HIGH SPEED AND INTENSITY OF CYCLING IS INCREASED OFF THE BIKE, THIS MAY INVOLVE DYNAMIC TORSO TWISTS, JUMPS AND LUNGES.
It is quite difficult for these women to complete the target on the very first day. There are refreshing points in between where we Physios helped them to overcome their injuries and also to motivate them to finish the ride successfully.
After refreshing points they ride well and tried to complete the first day of ride with very less injuries. As they were beginners, most of the injuries happened are - Over use injuries of knee, back, and Achilles tendon.
Traumatic injuries are most common as a result of accidents from falls and crashes as they are amateurs and very new to cycling ride of 540kms, for that medical team always on their best.
Also, inappropriate bike set up can often be linked to pain and injuries. Common factors are
1) Seat being too high or too low which we call saddle height.
2) Position of the foot on the pedal causing too much load on foot and ankle.
3) Incorrect distance from the seat to the handle bars can put the body into a position that leads to excessive strain on joints of the shoulders, neck and lower back.
Saddle height is one of the major extrinsic factor which causes many knee issues specifically: Anterior knee pain is the most commonly seen among the riders due to more of shear force across the joint and the powerful quadriceps work while cycling. Posterior part of the knee pain is rarely seen which caused due to use of hamstrings to decelerate the pedal stroke. Lateral knee pain, which is caused due to strain of IT band.
Lower back pain:
Distance between saddle and handle bar is important factor to decide the posture of the rider’s spine. To achieve the maximum performance rider will keep their body position closer to the handle and which causes prolonged flexed posture in lower lumbar and prolonged extension in upper lumbar and thoracic level. Due to this, rider will end up with facet syndrome and all.
This also due to the distance between the saddle height and handle bar, which put extreme strain on their neck. Some times referred pain pattern towards the upper limb is also seen.
It is majorly seen due to the over strain if Achilles tendon, application of forceful pressure on toes for prolong period leads to inflammation of Achilles tendon.
We help the riders, to have awareness on the saddle height; handlebars and foot wear posture corrections and pedaling force in order to avoid injuries and to have a safe ride.
For all these pains, as a remedy we have a PhysiCool which is a replacement of ice where we use as a first line management for sports issues, gives an immediate relief on the field to help the riders recover faster from their joint and muscle pain.
Most commonly the muscle cramps and the tightness over the quadriceps and hamstring muscles due to repeated and over activity of the muscles. Proper Muscle Energy Techniques are required to get rid of pain on field.
Swelling and bruising are also most among them. We have kinesiology tape that quicken the reduction of joint swelling (edema and hematoma) the theory is that works as sub dermal vacuum which provides less physical resistance to removal of the retained fluid by the lymphatic and venous drainage system. It also helps when there is restricted range of motion due to pain, majorly used on shoulder, wrist, lower back, quadriceps and hamstring etc.
We Physios must be aware of the injuries and the initial treatment done for those, help the riders to ride even better and safe. And to create the positive environment in motivating them to reach the target line as we as treating the pain related condition must have the ability to be encouraging, empathetic and firm.
Finally the post ride – As a Group Sessions we done with so much of rider’s enthu.
RIDERS END THEIR DAY WITH COOL DOWN SESSION THAT INCLUDES:
A cool down allows the body in particular cardiovascular system, to gradually return to its resting state. A cool down reduces your chances of becoming dizzy or faint after exercise, allows draining of Lactic acid that has build during ride and reduces chance of having delayed soreness.
1) FREE MOVEMENTS.
2) GENERAL COOL DOWN (5-10MINUTES) A CYCLING COOL DOWN WILL USUALLY INVOLVE A STEADY SPIN ON A STATIONARY TRAINER.
3) STATIC STRETCHING COVERING MAJOR MUSCLE GROUPS AND ALSO SELF STRETCHING METHODS LIKE BELOW: