Some most common triathlete injuries can be described as:
- Rotator Cuff Tendinitis
- Chondromalacia Patella
- Shin Splints
- Plantar Fasciitis
- Achilles Tendinitis
Over the next few weeks I will be looking at these injuries one by one. Today I will focus on the Rotator Cuff Tendinitis and Chondromalacia Patella injuries.
The Rotator Cuff is the most common of injuries occurred in the shoulder. As the athlete, you would notice a pain when lifting your arm above your head. To recover from this type of injury it is important to rest, ice the area for up to 24 to 48 hours and use non-steroidal anti inflammatory drug. You should also focus on strengthening and flexibility exercises.
Such as:
- Sidelying External Rotation
Lie on side with arm resting on stomach and a small rolled up towel under the arm. Slowly rotate arm upwards and stop when forearm is in a position just above horizontal. This exercise can be initiated using a 2-3 pound dumbbell.
- Prone Horizontal Abduction
Lie on stomach with arm hanging over side of table and the thumb facing forward. Slowly raise arm straight out to the side and stop when arm is parallel to the body (going higher can cause excessive strain to the front of the shoulder).
Chondromalacia Patella is to do with the knee. This occurs when there is pain when bending the knees, doing full squats or sitting for long periods with the knees bent. To recover from this injury it is important to rest, ice and use non-steroidal anti inflammatory drug as well as focusing on a weight training programme to work the inner quads (thighs).
