|
Head Injuries, Prevention and Recovery
Content provided byProfessional Team Physicians Cycling Skills to Avoid Head and Body Injuries
Crashes are an unfortunate risk of cycling. Though studies have shown that most crashes cause only minor injuries such as cuts and scrapes, the possibility of more serious injuries, particularly to the head and neck, makes prevention measures especially important.
All parts of the body are vulnerable to injuries stemming from impact with the road or trail. Protecting yourself takes a combination of proper riding technique, physical conditioning, and correct safety gear.
SKILLS
The phrase "it's like riding a bicycle" casts cycling as a skill one learns once and never forgets. While this may be accurate, it is never too late to fine–tune your cycling skills to help you avoid injury.
These include:
Gearing – riding in too high a gear, particularly up hills, can place stress on your legs.
Turning – correct handling of the bike on turns can keep you upright instead of airborne.
Braking – staying in control when you have to stop suddenly may be the most effective injury prevention technique.
Posture – weight distribution on uphill and downhill slopes is crucial for mountain bikers; for road cyclists, proper posture can prevent overuse injuries to muscles and joints.
CONDITIONING
Spills happen to even the most experienced riders, and no amount of conditioning can help you when you are flying over the handlebars and headed for the pavement. However, you can reduce your chances of reaching that point by keeping yourself well–conditioned and ready to handle any obstacles that come your way.
For example, strengthening your upper body, including your arms and wrists, can help prevent the handlebars from slipping out of your grasp when you are riding over rough terrain.
Wrist strengthening exercises
Maintaining your conditioning also can lessen fatigue and improve concentration, both of which can help you avoid injury.
GEAR
Helmets should be standard equipment for all cyclists. The Bicycle Helmet Safety Institute says helmets reduce the risk of head injury by about 85 percent.
There are several factors to consider when choosing a helmet:
Make sure the pads inside the helmet are firm and positioned for a snug fit. Wear the helmet squarely on your head, not tilted backward. Don't expose your forehead.
The outer shell must be durable. It holds the helmet together, protects against punctures, allows the helmet to skid on impact, and protects the head and neck from serious injury.
Look for helmets that have sufficient ventilation to keep your head cool and reduce overheating and sweating.
A visor that attaches to the helmet can shield your eyes from sun glare and wind. A breakaway visor can reduce your risk of having your head or neck twisted during an accident.
Lighter helmets, as long as they offer adequate protection, are easier on your neck and more comfortable than heavier models.
Never buy a helmet for your child to "grow into." If it is too big now, it will not provide optimum protection. Children's head sizes change rapidly, so helmets need to be adjusted often or replaced.
Wearing gloves, as well as pads for your knees, shins, hips, elbows, and forearms, is the best way to minimize the cuts and bruises that occur when you take a spill on a hard surface. Protective pads come with and without hard plastic outer shells, and usually are contoured to fit a specific body part.
In addition, some biking shorts and pants have extra room to insert hip and leg padding.
 For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.
|
Sports is all mental. Once you're on the field everyone is a player - the edge comes from within. The pros listen to music before games. It doesn't matter what type of music, but it puts you into the mood.
