Cyclists injury, stretches &rehabilitation.

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CYCLIST PREVENTION INJURY
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CONTENT

• Stretching
• Metabolism Condition
• Diets
• How to rehydrate
• Injuries
• Home Remedies
• Treatment in Advance cases

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STRETCHING
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CALF STRETCH INTO A WALL
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DOWNWARD DOG
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EXPANDED LEG POSE
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QUADS STRETCH
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CAMEL POSE
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SEATED GLUTE STRETCH AND HIP OPENER
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REVOLVED BELLY POSE
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SUPPORTED BOUND ANGLE POSE
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METABOLISM AND DIETS

• Metabolism is the combined effects of all the
  varied biochemical processes that continually
  occur in your body on a cellular level. These
  processes enable every individual component of
  your body to function, making it possible for you
  to think, digest food, move and perform all the
  functions of a living, breathing being.

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DIETS
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BEANS

• Protein and fiber are two of the building blocks
  of boosting your metabolism, so beans, rich in
  both, are a good choice.
• Consuming 400 calories of protein will require
  about 80 calories to digest it, compared with
  only around 40 calories for carbohydrates and 12
  calories required for fat digestion of the same
  amount of food,But thats not the only reason
  that beans are good for your metabolism. Farley
  highlights the importance of all foods rich in
  iron.

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Berries,Bone Broth Celery

• All fruits are a good idea due to their carb and
  fiber content, both of which are important tools
  for boosting metabolism and they are rich in
  antioxidants, like vitamin C, which helps combat
  damaging free radicals generated during
  exercise. Berries help you heal more quickly.
• The Perfect Metabolism Plan, loves bone broth as
  a metabolism booster, due to its protein, mineral
  and collagen content. Collagen supports the
  mucosal barrier in the gut, which means it is
  useful for supporting healthy/strong digestion
  and assimilation of nutrients which is critical
  for a strong metabolism.
• You might have heard the urban legend that celery
  is a negative-calorie food,but its very low
  calorie food can be a big-time metabolism
  booster.

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Chia Seeds, Choclates Apple Cider Venager

• Chia seeds have lots of different
  characteristics, metabolism-wise, chia seeds
  offer a few specific benefits. Chia seeds are
  high in fiber, protein and healthy omega 3 fats.
• This is probably good news for a lot of you out
  there yes, dark chocolate (70 or higher cacao)
  can help boost your metabolism. Raw cacao is one
  of the best food sources of magnesium, and
  magnesium helps to support healthy glucose levels
• Cider vinegar is a great metabolism booster
  according to Baron, who suggests mixing it with
  some lemon juice, a pinch of cinnamon, a pinch of
  cayenne, and a drop of raw honey before drinking.
  Cider vinegar is a great way to boost your
  metabolism,

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Cinnamon Curry

• Cinnamon contains thermogenic properties, which
  means when you consume it, your body
  automatically starts to burn more calories
  throughout the day. Only cinnamons role in
  helping the body to effectively metabolize
  carbohydrates, but also its role in managing
  cravings for sweets.
• Curry has a few benefits for your metabolism
  wrapped up in a flavorful package. Well get into
  spicy peppers and their effects in just a bit,
  but its heat is only one of the elements of curry
  that boosts your metabolism. Because curry
  combines so many different spices, from hot
  peppers to cinnamon to turmeric and ginger,
  which, according to Baron, are essential
  metabolism boosters, curry is a great choice.

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Fish Hot Peppers and Jalapeños

• Not just rich in protein, fish is also rich in
  omega-3 fatty acids, allowing it to do double
  duty on your metabolism.
• Chili peppers contain chemicals called capsinoids
  that have been shown to increase energy
  expenditure. Its not the pepper itself, but the
  chemical that makes them hot capsaicin that
  does the work here. They alert your hormones and
  increase your heart rate, make you breathe faster
  and force your body burn more calories and fat.

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Seaweed Spinach

• If you eat seafood and seaweed, which is rich in
  iodine, your body will produce thyroid hormone
  more effectively, thyroid hormone is a huge
  metabolism booster.
• Spinach, but also any leafy green, is a great
  metabolism booster. This is in part due to the
  high fiber content of leafy greens. High fiber
  foods like leafy greens can increase your fat
  burn by 30.

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How To Rehydrate
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• 1. Watermelon
• In the world of thirst quenchers, watermelon
  weighs in as a major contender. Based on its
  name, its no surprise this fruit is made up of
  92 percent water! But its salt, calcium and
  magnesium is what makes it ideal for rehydration.
  It is also a good source of potassium, vitamin A
  and vitamin C.
• 2. Cucumbers
• Cucumbers keep cool at the number one spot on the
  list of water-logged fruits and vegetables.
  Composed of 96 percent water, cukes have no
  saturated fat or cholesterol, and are very high
  in vitamin K, vitamin B6 and iron.
• 3. Strawberries
• Even without the shortcake, strawberries are a
  sweet treat perfect for staying hydrated. They
  are 92 percent water (the most of any berry) and
  are loaded with fiber and vitamin C as if you
  needed an excuse to sip on this refreshing summer
  cocktail!

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• 4. Lettuce
• Iceberg lettuce may be 96 percent water, but its
  not known for much else in the nutrition
  department. Richer salad greens and sandwich
  toppers including butterhead, romaine and spinach
  are more well-rounded choices and still up your
  hydration. Need some inspiration? Start with
  these creative, healthy salads.
• 5. Fat-free or skim milk
• Everyone knows milk is an excellent source of
  calcium that will keep your bones in tip-top
  shape. But research also shows milk is better
  than water and sports drinks for rehydration and
  recovery after exercise (yup, especially
  chocolate milk). Just be sure to choose a
  slimmed-down carton since the fat in whole milk
  can delay fluid replacement.
• 6. Smoothies
• DIY smoothie is a great way to combine your
  favorite flavors into one nutritionally-packed
  glass. And it only takes seconds to scarf down!
  says Berman. Try drinking your fruits and veggies
  with these healthy (and tasty) green smoothie
  recipes.

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• 7. Sports drinks
• Sugar and sodium are good things when it comes to
  sports drinks! In addition to the electrolytes
  and protein included in most on the market, the
  sugar and sodium can bring your body back to
  balance faster than water after a grueling
  workout lasting over 90 minutes. For shorter
  workouts, sports drinks may just mean a lot of
  extra carbs you dont need.
• 8. Coconut water
• Theres a reason people go nuts for this tropical
  drink. Unlike sports beverages, coconut water is
  low in carbohydrates, while still rich in
  potassium. And its unsweetened varieties can be
  very hydrating. But for more rigorous sweat
  sessions, the low-sodium drink does come up short
  in replenishing the salt your body loses.
• 9. Coffee
• Isnt coffee a diuretic? Well, yes, but a recent
  study in PLOS ONE debunks the myth that it also
  causes dehydration. Not only will your daily cup
  contribute to your water needs, coffee can also
  give you a sharper memory, boost athletic
  endurance and performance, and reduce the risk of
  many serious ailments including diabetes and
  heart disease.

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COMMON INJURIES
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• Handlebar Neuropathies -
• Ulnar Nerve, Median Nerve
• Saddle-
• Skin chafing, Ulceration, Ischial,
  Tuberosity pain, Urethral trauma, vulval trauma
• Hip-
• Iliopsoas tendinitis,
  trochantric bursitis
• Foot/ankle-
• Metatarsalgia, plantar
  fascitis, achilis tendinitis, parasthesias

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Protection Of Injuries

• Helmets
• Gloves
• Eye protection
• Padded shorts
• Reflection bright clothing
• Light strobes

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Mechanical Protection

• Correct fit of bicycle
• Regular safety checks
• Effective breaks
• Reflectors- front rear, pedal, wheels

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Home Remedies

• Ice
• Heat
• Self stretch
• Rest

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Treatment Protocol In Advance

• Cryo/Heat
• TENS
• MFR
• Proper Stretching
• Dry needling
• Cupping Therapy
• Neural mobilisation
• Strenghtening-
• Back- Bridging,
  prone raise, leg RAISE etc.
• Glute- side kick, front
  kick, hip opener
  movements.
  
• Quad
  strengthening
• Ankle toe movement, toe heel walk, frenkle
  exercises

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