Common Triathlon Injuries
You're logging your time in the pool, on your bike, and on the trails when your worst nightmare emerges an injury puts you on the sideline.
Overuse accounts for upwards of 80 percent of all injuries according to a University of Western Sydney study of more than 100 competitive triathletes. You're more likely to hurt yourself running and less likely to get hurt swimming.
Fortunately, what's great about triathlons is if you can't run or can't bike, at least you can improve on the other two thirds of the event, says Ian Murray, USA Triathlon certified coach and the host of the Triathlon Training Series DVD.
Still, you don't want to become injured in the first place and if you're proactive that won't be the case. You'll especially notice it when your arm is extended above Charles Mann Redskins Jersey your head Charles Mann Jersey or during a freestyle swim stroke.
Why it happens: "The freestyle stroke develops the front of the shoulder and the chest muscles, creating an imbalance with the rest of the shoulder muscles," says Murray. Be particularly careful about ramping up a bunch of yards in the pool if you don't come from a swimming background and haven't perfected the right form yet.
How to solve it: Murray suggests stopping when the pain is at a whisper, and don't wait until it's a scream. Then rest, massage, and ice the affected area to reduce swelling.
Avoid it completely: Build up your shoulder strength by incorporating sets of lateral raises with light dumbbells or resistance bands (check out the correct form in the Men's Health Workout Center). This engages the rear deltoids and brings balance back into the shoulder.
Iliotibial (IT) Band Syndrome
The symptoms: A sharp pain or tightness on the outside of the knee just below the joint. The IT band is a key stabilizer for the leg, so when it flares up it's enough to debilitate runners or bikers completely.
Why it happens: The IT band starts in the muscles of the gluteus and hip and moves down the outside of your thigh. You can aggravate the IT band by upping your mileage too quickly.
How to solve it: Spend time on a foam roller. The rolling breaks down knots and prepares muscles for stretching. Try this: Lie on your side with the roller starting at your inside hip. Rest your other leg's foot on the floor. Roll along your outer thigh from your hip to your knee.
Avoid it: If you have weak hips, that could be the main issue. Perform exercises to strengthen hip abduction like the Standing Resistance Band Hip Abduction from the Men's Health Workout Center. You may also see Authentic Art Monk Jersey a bump of swelling in the normally smooth Achilles tendon, or feel creaking or see redness in the tendon. The pain may not be very bad at first, but don't ignore it it can quickly morph into a chronic issue if you don't deal with it.
Why it happens: The Achilles connects the large calf muscles to the heel. "When the calf muscles get tight, they pull on tendons below and cause micro tears in the Achilles," says Murray. The tendon can also become inflamed with overuse or factors like overpronation when running.
How to solve it: Sit at your desk and roll the bottom of your foot with a golf ball or lacrosse ball. Art Monk Jersey If the pain goes away as you run, feel free to run on it. But if pain starts at the beginning of your run and gets worse, consider taking a break from running, says Klion. To help it heal, apply cold therapy to the area that hurts for 10 to 15 minutes every two to three hours.
Avoid it: Strengthen stabilizing muscles in the lower leg by balancing on a thick foam mat or a BOSU ball. You'll especially feel it when seated for long periods of time like biking or when walking up and down steps.
Why it happens: The quadriceps muscle in Clinton Portis Redskins Jersey the front of your thigh becomes tight or inflamed and pulls the kneecap against the joint. The culprit: in triathletes, usually an improper bike fit.
How to solve it: First, schedule a professional bike fitting. That usually will fix the problem. To speed healing, roll out your quadriceps on a foam roller.
Avoid it: Strengthen your quads, says Jacobson. A dumbbell split squat targets your quads and every other muscle in your lower body, including your glutes, hamstrings, and calves. You'll feel pain in the bone during exercise, and probably see some swelling.
Why it happens: When you dramatically increase in training volume without proper adaptation and recovery, the constant pounding can fracture the bone. (Regular rest gives it time to repair, avoiding injury.)
How to solve it: If you suspect a stress fracture, stop running completely and seek out an X ray from a sports doctor. Often you'll have to rest for 6 to 8 weeks to let the stress fracture heal. The upside: More time to perfect your swim form!
Avoid it: Start by being smart with your mileage when running especially if you're relatively new to the sport and take rest days Clinton Portis Jersey throughout training. "I say do 30 to 40 percent of training on a treadmill or surface other than asphalt to take the pounding off your legs," says Jacobson.
Bethlehem Planners give OK to Southside Polk Street parking garage
BETHLEHEM, Pa.
The Bethlehem City Planning Commission Thursday afternoon cheap nhl jerseys unanimously approved the construction ofa six story 30,000 square feet parking garage located on the northeast corner of East Third, Polk, china wholesale nba jerseys andSecondStreets on the city's Southside.
Currently the lot is used for parking by Northampton Community College but isowned by Sands Bethworks Retail, LLC.
The city developersaid thetwo story front of the building on Third Street will be 32 feet highand include 9,700 square feet each ofretail and office space.
Thesix story 62 feet highparkinggarage will be setback from the front of thebuildingand will offer both ground level and rooftop parking.
Hanna remarked the garage's construction is important for two reasons.
The first is that it provides forparking lost to othersouthside development, and secondlyit serves as a catalyst forfuture development.
Thedeck's location directly between the new Charter High School for the Arts and Northampton Community College's south side campus nba jerseys china will serve the parking needs for students, staff, and visitors to both schools in addition to shopping and dining patrons.
It will beopen 24 hours a day, seven days a week to the public and offer the same parking rates, he noted.
USA Architects and Planners of Somerville, NJ co owner Paul Swartz provided exterior facade design details for the building including aluminum and glass curtain walls and aluminum screw walls to emphasize depth.
Bill nhl jerseys china Collins of SimoneCollins Landscaping of Norristownsaid the project will include plenty of direct and indirect lighting and 61 treesfor planting on site and in surrounding properties.
He added negotiations were successful to relocate the currentSteelworkers Veterans Memorial now at Third andFillmore Streetstothe nearby Greenway Commons development.
The garagewill contain two elevators anddual entrance and exit points on Polk and Second Streets all at a cost of approximately $12 million.
Construction should be completed by spring of 2016, said Hanna, however there are multiple engineering, landscape, design, and utility detailsrequiring finalization.
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