Although they do not represent a danger to health, these symptoms often affects performance, and are more pronounced during long races and to those who become dehydrated.

Gastroesophageal reflux: The esophagus is a muscular tube with a sphincter at the lower end. Normally, the muscles in the wall of the esophagus contracts when you swallow food, so that it moves down toward the stomach. The sphincter on the other hand, prevents the contents of your stomach from coming back up.

When exercising, both of these processes can be temporarily impaired because of the increase in intra-abdominal pressure that results in the reflux of acidic contents in your stomach, towards the esophagus.

There are actually a few effective remedies for this problem, although one important strategy is by avoiding food, or things that have the capability of relaxing the lower esophageal sphincter. These include caffeine, smoking and alcohol.

Taking chewable antacids or other over the counter antacid may provide you some relief. For most part, exercise induced GER causes only mild, self limited symptoms and as of now, is not known to cause any long term problems.

Delayed gastric emptying: The majority of triathletes know the importance of taking sufficient amounts of liquid, electrolytes and energy sources during prolonged periods of exercising. Unfortunately, not everything ingested passes out of the stomach quickly, which is an issue that is more pronounced when exerting more.

This often results in a feeling of always being full, and bloating can lead to nausea and vomiting. More importantly, dehydration will happen when less fluid is delivered to the intestines. When athletes become dehydrated, they experience a decrease in gastric emptying that will only hasten dehydration.

DGE can have a significant negative impact on an athlete’s performance. Unfortunately, there is no known way to completely prevent this, nor is there known treatment for it. However, the best preventive measure that you can do is to ingest a balance of high and low energy fluids so that the concentration of sugars is balanced and prevented from getting too high.

Once DGE becomes apparent, the only available remedy is by decreasing the effort of exertion to a level that is below 70 percent of aerobic capacity and by avoiding high-carb sports drinks and instead, opt for plain water. In doing so, you are restoring a normal rate of gastric emptying. Once the symptoms have subsided, athletes can now raise their level of exertion and pay more attention to their fluid intake.

Intestinal bloating and flatulence: There are actually two reasons why this happens: swallowing air and taking in a high concentration of simple sugars. Air ingestion occurs most of the time while swimming. Once it reaches the stomach, the air can pass into the intestine. Having a significant quantity of air in the bowels will cause uncomfortable cramping and bloating. The best thing to do to avoid such things from happening is by encouraging belching, to expel any air that you ingested while swimming.

Your stomach is not capable of completely absorbing simple sugars in high concentration. This is another reason for uncomfortable cramping and bloating. The best thing that you can do to avoid this problem is by minimizing the concentration, and amount, of simple sugars that you ingest.

Diarrhoea: Another common problem that endurance athletes encounter is diarrhea. This can be attributed to fluid shifts and decreased absorption.

Drinking too many fluids with high concentrations of simple sugars can cause the fluid to be drawn from the bloodstream, towards the intestines. This will speed up the intestinal transit, that could possible result in severe diarrhoea, and lead to dehydration. Once again, the best way to prevent such case from happening is to ingest lower volumes of fluids that contain simple sugars, and increase water intake.

Good luck!

Terry

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It’s still debatable whether it is necessary for everyone to take an annual exam. But there are certain people who need to see a physician before continuing or starting an exercise program. These people are:

People of any age who are obese. Obese people often suffer early complications from heart disease and heart attack because of their excess weight, high blood pressure and diabetes. Because obese people often exert a lot of stress on their cardiovascular system when they exercise, they should first have a complete physical test, along with other tests so that their physician can test and evaluate them for possible cardiac disease.

If someone feels chest pains or shortness of breath, even when exerting only minimal stress, they should stop the exercise program and consult with a physician first.

People who smoke. Smoking is actually the culprit for more diseases than obesity. Hence, smokers should first consult with their physician for screening of undetected cardiac or lung disease before they start any exercise regime.

People with pre-existing medical conditions. A person with a pre-existing medical condition that requires medications should first consult with their physician before beginning and continuing any exercise regime. Depending on the medical condition, the medication or dosage could be changed to meet with the needs of the person.

At the very least, he or she should watch for any adverse effects and determine if the medication requirements have changed over time. People with diabetes or heart problems need to have the most intensive monitoring, while other less severe ailments such as chronic hypertension, asthma or high cholesterol levels need only occasional medical supervision.

Men over 40 and women over 45. People of this age are required to undergo medical and physical tests because they have a higher possibility of developing medical conditions that could be caused by physical activities.

Studies have shown that there is a significant percentage of men that are over 40 and women over the age of 45 have developed silent heart disease or hypertension, and undergoing a physical examination will help in detecting and treating any conditions before they could be a threat to their training. This age range is also advisable to undergo screenings for high cholesterol, colon and breast cancer, as well as hypertension and diabetes, even if they have had a good medical history over the past few years.

Those with a family history of serious disease at a young age. Sudden death at an early age can be attributed to a lot of causes and this makes it very important for anybody who has a family history of serious disease at a young age to undergo medical tests immediately. This can rule out any potential fatal condition that can be aggravated by strenuous exercise.

Annual physical examinations really cannot reduce the potential health risks that are associated with exercise to zero. Luckily for most tri-athletes, the said exams are not really required but rather, they are preventative options.

Happy training!

Tri Trainer

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Causes of IT Band Syndrome

The injury is caused by the iliotibiel band rubbing against the femur on the outside of the knee. The friction causes irritation and inflammation, and occurs when there’s a shortening of the IT band caused by anything from bowlegs, overpronation and too many downhill workouts to too much sprint work.

First ensure that your shoes aren’t worn, as this is a common cause.

Second, look at your training: did you do too many fast sessions or suddenly increase your mileage?

How to Treat ITBS

• Ice three to four times a day for 20 minutes.
• Massage the area using circular motions.
• Stretch regularly.
• If the problem persists, see a biomechanist to check if you need an orthotic to correct any biomechanical problems.

The rocking stretch is the second most effective treatment we know for ITBS:

Lie on your back with your knees bent, feet on the floor, place your right ankle on top of your left knee, link your hands around the front of the left leg and pull the leg towards your chest to stretch the side of the right leg and into the glutes; hold for 30—40 seconds to relax and lengthen the muscle. Do three times to each side, three times a day.

Trigger Point Treatment

The best results we have seen treating ITBS have been using Trigger Point rollers. This treatment plan comes with all the equipment you will need to beat ITBS and can be used for other complaints such as heel and foot pain and other leg injuries.

One athlete/ITBS sufferer commented:

“For me physically my legs are felling amazing and I will not do a workout without doing some TP work in advance. My super sore and tight IT band is now no longer tight and sore. I was not even going to work on that as my hamstring was the main issue but now I can put all my weight on the Quad Baller which was impossible a few weeks ago. It now only takes about 5 total minutes to do my entire body.” Thanks again. Shannon Kurek, President, HFP Racing

You can get the Trigger Point treatment system at Trivillage.com.

Use the code triathlonsh-10-8 at checkout to get a 10% discount on the price.

Good luck!

Terry

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The deeper the abrasion, the more blood — although even a mild skin abrasion is painful. Without proper treatment, abrasions can become infected.

Treatment

The simplest way to treat road rash used to be clean soap and water, an antiseptic cream and a dressing.  But new research suggests that this method may not be ideal since it can further damage the injured area, making healing slower.  Some antiseptics actually harm the tissue and affect the regeneration of cells within the wound.

The best method is to clean the area using sterile water under pressure (a syringe is ideal). You can even use gauze to lightly clean the area, but don’t rub hard or you’ll do more damage.

After the wound is cleaned, cover the area with a dressing.

Change the dressing regularly, keeping the area moist — it heals quicker, protecting itself against infection.  It is also advisable to guard against tetanus (an infectious disease that affects muscles) if the wound is open. If the abrasion is full of deep cuts, then see a doctor as stitches may be needed.

Good luck!

Terry

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Hot Foot?

As a result, cyclists often suffer from a condition known as “hot foot,” caused by excessive pressure on the balls of the feet during hard effort.  Hot foot occurs most often on long rides.

It may develop sooner or more intensely on hilly courses because climbs cause greater pedaling pressure. The pain results when nerves are squeezed between the heads of each foot’s five long metatarsal bones. These heads are in the wide part of the foot (the “ball”) just behind the toes.

Cyclists with biomechanical problems, such as high arches or excessive pronation, suffer more than those with neutral feet.

Treatment

Insert a padded sock liner into the shoes to help protect against road vibration.  Also ensure that your cleat position is correct (the ball of your foot should be on the center of the pedal).  Give your feet a bit of breathing room by loosening the straps on your shoes — remember that your feet swell the hotter they get, so make allowances as you ride.

For chronic problems, you should see a biomechanist or podiatrist about custom-made orthotics.

With orthotics, your feet don’t absorb all the vibratory energy, helping you transfer more power to the pedal.

Happy pedalling!

Terry

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Symptoms

Pain is normally felt underneath, or to the side of, the kneecap, and is usually the result of misalignment in the knees and feet, and/or too much high-resistance training, which can damage and weaken the delicate ligaments around the knee.

Also, a saddle that is set too low means that the knee is constantly flexed through the pedal stroke, putting strain on the ligaments.  On the other hand, if the saddle is too high, back and hip problems may occur.

Knee pain is normally gradual, starting with a slight ache but later developing into a “hobbling” injury that leaves you battling to walk normally.

Treatment

To rule out a poor bike fit have your seat position checked.  The second focus should be to correct any biomechanical difficulties; a biomechanist or specialized podiatrist can advise you.

The way you train should also be considered.  Limit your strength training to once a week.  When cycling, try to maintain a high cadence of between 80 and 90 rpm; good pedal speed is not only about injury-prevention — it is also the most efficient method of pedaling.

You can use shorter cranks on your bike, too, which improves pedal speed, thus limiting pressure applied to the tendons when pushing a high gear.

Unfortunately, rest is the only treatment for cyclist’s knee, although a mild anti-inflammatory and ice therapy can reduce swelling in the area.

Train safe!

Terry

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Studies have shown that the pressure put on the perineum – the area you sit on – can make men impotent if allowed to continue for large periods of time (professional cyclists are at high risk).

Cyclist’s palsy is a condition where the hands become numb from compressing the ulnar nerve at the base of your wrists while riding.

This is dangerous as you lose the feel of the handlebars.

Treatment

There are a number of ways to take the pressure off the perineum:

Buy a custom seat.   Many modern cycling seat manufacturers have developed seats specifically made for men and women.   If you battle with this complaint, it’s a worthwhile investment in personal comfort.

Get strong.   Novice cyclists tend to suffer more than experienced cyclists because they don’t generate as much lifting power in their legs and tend to sit harder on the saddle.  The stronger you become as a cyclist, the less you’ll suffer.

Vary your stance.   Top professional cyclists can ride for up to eight hours without pain purely because they vary their stance between sitting and standing, alleviating pressure on the perineum.   During training, practice standing even when you’re cycling on the flats.   Not only does it alleviate numbness but it’ll also help stretch your back.

Train safe!

Terry

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The joint becomes unstable, and tendons become inflamed and are pinched or impinged upon, which can be chronically painful.  For swimmers who have had this complaint it can be one of the most debilitating injuries.

Treatment

As with all injuries, prevention is better than cure.  Try this four-step treatment plan:

1.  Warm-up.  Follow five to 10 minutes of gentle swimming with the exercises below.  Do two repetitions each at 10—30 seconds per rep before and after your swim workout.

2.  For the muscles underneath the shoulder.   Extend both arms overhead in the streamlined position, then from the waist lean first to the left side as far as possible, then to the right.   Feel the pull all the way down your side.

3.  For the muscles in front of the shoulder.  Extend both arms straight behind your back, fingers  interlaced and slowly, steadily, raise your arms up behind you as far as possible.

4.  The muscles in the back of the shoulder.   Extend one arm across your chest so that the shoulder is under your chin and the hand, forearm and upper arm are parallel to the ground.  Without turning your body, use your other hand to pull the arm as close to your chest as possible.  Alternate with the other arm.

Train safe!

Terry

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It is often caused by chlorine irritation or anti-fogging agents used in goggles, and leaves the eyes itchy and scratchy.

Treatment

Try over-the-counter eye drops or visit a doctor for a diagnosis.   Get yourself a pair of goggles (that fit properly).

Train safe!

Terry

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In extreme cases, an entire swimming squad could pick up an infection — which is more the result of a poorly sanitized pool than individual susceptibility to ear infection. If this occurs, take the matter up with the people who run the pool.

Treatment

The best form of treatment is preventive.

After every swim, shake your head to one side, then the other to rid your ears of any excess water, then use a clean towel to dry out the inside of the ear. It’s simple and effective.

You can also buy over-the-counter eardrops containing an antiseptic. If you’re prone to ear infections it’s probably wise to wear a waterproof swimcap over the ears and use the drops both before and after a swim.

No Earplugs

Avoid earplugs, since these can trap infection inside the ear! You can prepare your own eardrops from a combination of half vinegar and half hydrogen peroxide, although this solution has a shelf life of only a week.

You can also use vinegar on its own; it restores the acidity of the ear. Buy an empty glass bottle with a short, stubby nozzle, sterilize it in boiling water and use for storing the mixture.

These solutions should only be preventive measures and should not be used to treat swimmer’s ear.

In severe cases where there is some kind of discharge, it is best to consult your doctor since a serious infection can have consequences for your health.

Train safe!

Terry

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