PEACE & LOVE: A Better Protocol for Managing your Soft Tissue Injuries

/ Pro Motion Calgary/
PEACE & LOVE: A Better Protocol for Managing your Soft Tissue Injuries

The PEACE & LOVE protocol is a modern guideline for managing soft tissue injuries. It addresses both the acute and long-term stages of healing, fostering a more comprehensive understanding of recovery. Whether you’re an athlete or someone recovering from everyday injuries, this protocol can help you in enhancing healing outcomes and reducing the risk of re-injury.

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Cycling Injury Prevention and Treatment

/ Pro Motion Calgary/

Refrences:
"Cycling-Related Knee Pain: A Review of Pathophysiology and Management." Current Sports Medicine Reports, vol. 20, no. 11, 2021, pp. 511–515. PubMed, doi:10.1249/JSR.0000000000000841.

"Cycling-related wrist pain: a review of epidemiology, pathophysiology and risk factors." Journal of Hand Therapy, vol. 34, no. 4, 2021, pp. 487–497. PubMed, doi:10.1016/j.jht.2020.03.002.

"Neck pain in cyclists: a review of epidemiology, causes and management." European Journal of Sport Science, vol. 21, no. 7, 2021, pp. 963–972. PubMed, doi:10.1080/17461391.2020.1847081.

"Lower back pain in cyclists: a review of epidemiology, pathophysiology and risk factors." European Spine Journal, vol. 30, no. 1, 2021, pp. 16–23. PubMed, doi:10.1007/s00586-020-06688-3.

Photo by Chris Henry on Unsplash

Written by Dr. Danielle Hilborn
Originally Posted on May 15, 2023

Cycling is a great way to stay active and enjoy the nice Calgary summer weather, but it is important to take steps to prevent injury. Here are some common cycling injuries and tips for avoiding and treating them:

1. Knee pain:
Can be caused by a variety of factors, including overuse and muscle imbalances. To prevent this, use proper pedalling technique and gradually increase the intensity of your rides. If you begin to experience knee pain, decrease the intensity of your training, apply ice, and elevate your leg to help reduce swelling and pain. Strengthening exercises for the muscles surrounding the knee, such as the quadriceps and hamstrings, can also help prevent future knee pain.

2. Lower back pain: This is often caused by a weak core. To prevent lower back pain, maintain proper posture while riding and strengthen your core muscles through exercises such as planks and dead bugs. If you experience lower back pain, decrease the intensity of your training, apply ice, and stretch your hamstrings to help reduce pain and inflammation.

3. Neck pain: Can be caused by holding your head in the same position for too long while cycling. To prevent neck pain, try to change your head position frequently while riding. Stretching exercises for the neck and shoulders can also help prevent neck pain. If you experience neck pain, decrease the intensity of your training, apply ice, and stretch to help reduce pain and inflammation.

4. Wrist pain: Can be caused by gripping the handlebars too tightly or by being jolted due to rough riding. To prevent wrist pain, try to keep a relaxed grip on the handlebars while riding. If you experience wrist pain, decrease the intensity of your training, apply ice, and stretch to help reduce pain and inflammation.

By following these tips and taking care of your body, you can enjoy cycling for years to come. If you experience any of these common cycling injuries, decrease the intensity of your trainin and contact your physio or chiro to get further evaluation.