Αθλητικοί Τραυματισμοί

Ποδηλασία και τραυματισμοί

Οι τραυματισμοί στο Τρίαθλο

Κείμενο: Γιάννης Ψαρέλης*, BSc, MSc, MBA, (προπονητής Τριάθλου) 

Email : smartsportcoach@hotmail.com & info@triathloncoach.gr -Κινητό : +30 693 71 70 260  www.triathloncoach.gr & www.triathlon.gr & www.triathlonworld.gr

Εισαγωγή

Οι τραυματισμοί και οι ασθένειες είναι ο εφιάλτης κάθε αθλητή και προπονητή. Όμως δεν υπάρχει αθλητής που δεν θα τραυματιστεί και ίσως σοβαρά στη διάρκεια της αθλητικής του καριέρας. Ίσως αρκετοί τραυματισμοί ή ασθένειες θα μπορούσαν να είχαν αποφευχθεί άλλοι ίσως όχι.

Για να μπορέσουμε να διεισδύσουμε περισσότερο στο θέμα των τραυματισμών στο τρίαθλο κάναμε πρόσφατα διαδικτιακή έρευνα από την οποία προέκυψαν πολλά ενδιαφέροντα στοιχεία και τα οποία παραθέτουμε παρακάτω.

Στο πλαίσιο ενός σύντομου webinar που κάναμε πρόσφατα με τίτλο “Injuries matters to us” (Ενδιαφερόμαστε για τους τραυματισμούς) ετοιμάσαμε ένα σύντομο βίντεο με απλές και πρακτικές συμβουλές για την πρόληψη των τραυματισμών.

Ορισμός

Ένα στοιχείο το οποίο είχαμε παρατηρήσει και επιβεβαιώθηκε είναι η διαφορετική αντίληψη που έχει ο κάθε αθλητής για τον ορισμό των τραυματισμών. Αυτό είναι κάτι που ισχύει σε πολλά ζητήματα στον χώρο του αθλητισμού και θεωρούμε ότι η πολιτεία όπως και σε άλλες χώρες οφείλει να δημιουργήσει ένα ολοκληρωμένο τεχνικό/ επιστημονικό οδηγό για αθλητές και προπονητές

Ζητήσαμε από τους συμμετέχοντες στην έρευνα να μας απαντήσουν στο παρακάτω ερώτημα :

Πως θα ορίζατε ένα αθλητικό τραυματισμό. Οποιαδήποτε ενόχληση/ φλεγμονή που δεν μου επιτρέπει (μία απάντηση) :        

Να ολοκληρώσω το ημερήσιο προπονητικό μου πρόγραμμα20,00%
Να προπονηθώ στο συγκεκριμένο άθλημα για 2-3 ημέρες12,00%
Να προπονηθώ στο συγκεκριμένο άθλημα για πάνω από 3 ημέρες24,00%
Να ολοκληρώσω τον αρχικό προγραμματισμό μου για τις επόμενες μέρες ως έχει20,00%
Να έχω μία καθημερινότητα δίχως πόνο24,00%

Παρακάτω ζητήσαμε από τους αθλητές να μας εντοπίσουν τις παραμέτρους που συμβάλλουν στους τραυματισμούς στην κολύμβηση, ποδηλασία και τρέξιμο.

Κολύμβηση

Στην κολύμβηση ποια από τα παρακάτω θεωρείτε ότι συμβάλλουν έντονα στους τραυματισμούς (πολλαπλές απαντήσεις)

Υπερβολική χρήση στα χεράκια κολύμβησης28,00%
“Κακή” τεχνική80,00%
Μη επαρκής προθέρμανση εκτός νερού48,00%
Μη επαρκής προθέρμανση εντός νερού64,00%
Κακός προπονητικός προγραμματισμός32,00%
Έλλειψη ενδυνάμωσης στο γυμναστήριο52,00%
Προσωπικά ανατομικά προβλήματα24,00%
Κολύμβηση σε κρύο νερό24,00%
Κολύμβηση άλλων στυλ, κυρίως πεταλούδα20,00%

Ποδηλασία

Στην ποδηλασία ποια από τα παρακάτω θεωρείτε ότι δημιουργούν προϋποθέσεις τραυματισμού (πολλαπλές επιλογές)               

Λάθος επιλογή στο μέγεθος του ποδηλάτου84,00%
Λάθος τοποθέτηση στο σχαράκι60,00%
Λάθος ύψος στη σέλα88,00%
Λάθος απόσταση από το τιμόνι80,00%
Λανθασμένη τεχνική στροφαρίσματος48,00%
Βαριά πατήματα44,00%
Πολλές ανηφόρες20,00%
Λανθασμένος προπονητικός προγραμματισμός44,00%
Ένταση στην προπόνηση12,00%
Έλλειψη προγράμματος ενδυνάμωσης στο γυμναστήριο40,00%
Προσωπικά ανατομικά προβλήματα28,00%
Ακατάλληλο ρούχα ποδηλασίας28,00%
Κακή στάση σώματος πάνω στο ποδήλατο92,00%

Τρέξιμο

Σύμφωνα με μελέτες το τρέξιμο ευθύνεται για το 70-80% των τραυματισμών στο τρίαθλο. Στα δημοφιλή περιοδικά του Τριάθλου οι αιτίες που καταγράφονται από τους προπονητές ως βασικές για τους τραυματισμούς του τρεξίματος είναι μεταξύ άλλων οι εξής :

  1. Λάθος τεχνική τρεξίματος
  2. Απότομη αύξηση του προπονητικού φορτίου είτε αυτό αφορά απότομη αύξηση του όγκου (χιλιομέτρων) που τρέχουμε είτε αφορά την ένταση του τρεξίματος.
  3. Λάθος επιλογή παπουτσιών τρεξίματος ή/ και χρήση αυτών όταν έχουν ολοκληρώσει τις προβλεπόμενες από τον κατασκευαστή ώρες χρήσης τους.
  4. Σκληρές και ακατάλληλες επιφάνειες τρεξίματος.
  5. Δεν γίνονται διατατικές ασκήσεις μετά το τέλος της προπόνησης

Σε συνέχεια του παραπάνω ρωτήσαμε τους τριαθλητές να μας αποτυπώσουν τις δικές τους απόψεις δηλαδή στο τρέξιμο ποιο από τα παρακάτω δημιουργούν προϋποθέσεις τραυματισμού (πολλαπλές επιλογές)               

Μη επαρκής προθέρμανση88,00%
Μη επαρκές πρόγραμμα διατάσεων80,00%
Μη επαρκές πρόγραμμα ενδυνάμωσης στο γυμναστήριο76,00%
Κακός προπονητικός προγραμματισμός48,00%
Μη κατάλληλες επιφάνειες τρεξίματος88,00%
Ακατάλληλο για εμάς παπούτσια τρεξίματος84,00%
Υψηλές εντάσεις τρεξίματος28,00%
Υψηλός όγκος προπόνησης36,00%
Ανατομικά προβλήματα40,00%
Μη καλή συγκέντρωση όταν τρέχω52,00%

Τεχνική Τρεξίματος -Δυστυχώς οι περισσότεροι Τριαθλητές, όπως άλλωστε και οι ερασιτέχνες δρομείς και γενικότερα οι περισσότεροι αθλητές δεν έχουν διδαχθεί ποτέ σωστή τεχνική τρεξίματος. Οι ίδιοι εάν το «ψάχνουν» λίγο παραπάνω κατεβάζουν κανένα βίντεο τρεξίματος από το Ιντερνετ και προσπαθούν να διορθώσουν μόνοι τους αυτό. Ομως έτσι δεν γίνεται ουσιαστική βελτίωση σε επίπεδο τεχνικής. Απαιτείται πολύ προσεκτική παρατήρηση από ανθρώπους που έχουν ασχοληθεί λίγο περισσότερο με το αντικείμενο της εκμάθησης τεχνικής σε τριαθλητές και φυσικά συνεχώς (2-3 φορές την εβδομάδα) ασκήσεις τεχνικής που θα διορθώσουν τα εντοπιζόμενα προβλήματα.

Απότομη αύξηση του προπονητικού φορτίου – Έχει αποτυπωθεί και επιστημονικά ότι οι Τριαθλητές  και γενικότερα οι αθλητές αντοχής είναι άνθρωποι που πολλές φορές στερούνται την αίσθηση του μέτρου. Το Τρίαθλο έχει ενσωματώσει μία κουλτούρα του «όλο και περισσότερο». Να κάνω όσο το δυνατόν περισσότερο προπόνηση, να αγοράσω όλο και καλύτερο αθλητικό εξοπλισμό, να τρέξω μεγαλύτερης διάρκειας αγώνα κ.λπ. Είναι σαφές ότι όσο δεν υπάρχει καλή τεχνική τόσο η απότομη αύξηση του προπονητικού φορτίου θα οδηγήσει πιο άμεσα σε κάποιο σοβαρό τραυματισμό.

Επιλογή παπουτσιών -Εδώ οι απόψεις διίστανται. Δηλαδή κατά πόσο οι νέες τεχνολογίες στην κατασκευή των παπουτσιών έχουν βοηθήσει σημαντικά ή αντιθέτως μας έχουν κάνει να τρέχουμε με λάθος τρόπο, δηλαδή μας έχουν κάνει αυτό που λέγεται heel strikers.  Αυτό που έχει σημασία είναι να μάθουμε να τρέχουμε σωστά και ύστερα μπορούμε να επιλέξουμε αθλητικό παπούτσι και όχι να επιλέγουμε αθλητικό παπούτσι το οποίο θα διορθώσει τις ατέλειες της τεχνικής μας. Επίσης πρέπει να αναφέρουμε ότι όταν τρέχουμε λάθος και φθαρούν τα παπούτσια σε συγκεκριμένα σημεία χάνουν την σωστή κατασκευαστική τους λειτουργικότητα.

Σκληρές και ακατάλληλες επιφάνειες τρεξίματος – Σωστή τεχνική τρεξίματος, σωστή προσαρμογή αυτής στην κάθε επιφάνεια, ποικιλία στο έδαφος που τρέχουμε και χρόνος προσαρμογής στην κάθε επιφάνεια ξεχωριστά είναι το σωστό μίγμα για να αποφύγουμε τους τραυματισμούς από σκληρές επιφάνειες. Προσωπική μου άποψη είναι να τρέχουμε το 80% του χρόνου μας σε καλής ποιότητας χώμα και το υπόλοιπο 20% σε ταρτάν (interval προπόνηση). Ιδιαίτερα οι τριαθλητές θεωρώ ότι πρέπει να αποφεύγουν το τρέξιμο σε πλακάκι και να περιορίζουν το τρέξιμο στην άσφαλτο.

Παράληψη Διατάσεων -Ευλύγιστοι και ελαστικοί μύες είναι αναγκαία συνθήκη για την σωστή τεχνική τρεξίματος καθώς και για την ικανότητα των μυών να λειτουργούν ως «ελατήρια» απορροφώντας τους κραδασμούς. Είναι αυτονόητο ότι οι τριαθλητές λόγω της προπόνησης ποδηλασίας οφείλουν να δώσουν ακόμα μεγαλύτερη έμφαση σε αυτό τον παράγοντα πρόληψης τραυματισμών

Οι ψυχικές επιπτώσεις ενός αθλητικού τραυματισμού.

Υπάρχουν αθλητές που όταν τραυματίζονται πέφτουν μεταφορικά αλλά και ίσως και πραγματικά σε κατάθλιψη. Ο τραυματισμένος αθλητής είναι και ψυχικά τραυματισμένος. Οι καθημερινά εκλυόμενες ενδορφίνες σταματάνε να εκλύονται, οι καθημερινές συνήθειες εκλείπουν και αντικαθίστανται από επισκέψεις σε φυσικοθεραπευτήρια κ.λπ.

Όσο δύσκολη είναι σωματικά η όλη διαδικασία τόσο είναι και ψυχικά.

Τα στάδια ενός τραυματισμού

Το χρονικό ενός τραυματισμού μπορεί να αποτυπωθεί σε πολλά στάδια. Εμείς παρουσιάζουμε τα πιο βασικά στάδια  και τι πρέπει να κάνουμε σε καθένα από αυτά:

Διαπίστωση/ Διάγνωση τραυματισμού. Όταν διαπιστώνεται ο τραυματισμός το πρώτο που πρέπει να κάνουμε είναι να σταματάμε την άσκηση. Εάν επιμείνουμε τόσο περισσότερο αυξάνεται η σοβαρότητα του τραυματισμού.  Επειδή ο αθλητής πολλές φορές δεν θέλει να τα «παρατήσει» στη διάρκεια μίας προπόνησης είναι ο προπονητής που πρέπει να πάρει την σημαντική απόφαση να υποχρεώσει τον αθλητή να σταματήσει .

Περιορισμός πόνου. Μετά τη διαπίστωση του τραυματισμού και το ψυχολογικό σοκ που συνήθως έχει ο αθλητής αρχίζει μία επώδυνη διαδικασία καθώς ο πόνος αυξάνεται. Και συνήθως ο πόνος αυξάνεται όσο κρυώνει το σώμα.

Περιορισμός φλεγμονής. Η σωστή διαχείριση τις πρώτες μέρες και ώρες καθώς και η σωστή διαχείριση/ περιορισμός της φλεγμονής είναι καθοριστικές τόσο για την εξέλιξη του τραυματισμού όσο και του χρόνου αποκατάστασης.

Διάγνωση. Πέρα από τη διαπίστωση του τραυματισμού είναι σημαντικό να έχουμε την ακριβή διάγνωση από τον ορθοπαιδικό που μας παρακολουθεί και ίσως εάν χρειαστεί να προβούμε σε ορισμένες διαγνωστικές εξετάσεις όπως η μαγνητική.

Εύρος κίνησης. Όταν έχει ξεκινήσει η διαδικασία αποκατάστασης και ο αθλητής πλέον μπορεί να κινήσει το συγκεκριμένο μέρος του σώματός του δίχως να πονάει ξεκινάει η διαδικασία μέσω φυσικοθεραπείας να έχει πλέον εύρος κίνησης.

Ενδυνάμωση. Δεν υπάρχει αθλητής που να μη γνωρίζει ότι μετά από έναν τραυματισμό πρέπει να ξεκινάει μία φάση ενδυνάμωσης συνήθως εντός κάποιου φυσικοθεραπευτηρίου ή και στο σπίτι του ατομικά.

Επιστροφή στις προπονήσεις. Όταν τελειώσει η παραπάνω φάση, που η διάρκειά της εξαρτάται από το χρονικό διάστημα αποχής, ξεκινάμε τις προπονήσεις στο άθλημα. Συνήθως ελαφριά άσκηση και πολλές ασκήσεις είναι μέρος του συγκεκριμένου σταδίου.

Επιστροφή στην αγωνιστική προπόνηση. Όταν εκλείψει/περιοριστεί σημαντικά η πιθανότητα υποτροπής τότε ο αθλητής μπαίνει στον συνηθισμένο του ρυθμό προπονήσεων.

RICE vs. HARM

Για να μπορέσει εύκολα ένας αθλητής να θυμάται τι πρέπει να κάνει και δεν πρέπει να κάνει όταν προκύψει ένας τραυματισμός έχουν δημιουργηθεί αυτοί οι δύο όροι

Rest – Οι περισσότεροι ιατροί ορθοπαιδικοί που δεν ασχολούνται με τον αθλητισμό το ερμηνεύουν ως ξεκούραση. Όταν πάει ένας αθλούμενος με κάποιο πρόβλημα σε ένα ορθοπαιδικό ο ιατρός καταλήγει ότι χρειάζεται ξεκούραση. Όμως η πλήρη ξεκούραση δεν είναι απαραίτητα και η καλύτερη αντιμετώπιση καθώς ίσως συνεπάγεται μυϊκή αδυναμία κ.λπ. Γι’ αυτό και τα περισσότερα βιβλία αθλητιατρικής προτείνουν να ερμηνεύουμε το R ως Relative Rest, δηλαδή σχετική ξεκούραση. Σχετική ξεκούραση μπορεί να σημαίνει να μην χρησιμοποιούμε βαριά πατήματα στην ποδηλασία, ή να αποφεύγουμε να κάνουμε πολύ βουνό ή να ελαττώσουμε τα προπονητικά φορτία.

Στο τρέξιμο μπορεί να σημαίνει μείωσης προπονητικών φορτίων, να τρέχουμε μόνο σε μαλακές επιφάνειες όπως χόρτο ή καλής ποιότητας χώμα.

Στην κολύμβηση μπορεί να σημαίνει να μην κολυμπάμε για ένα διάστημα με χεράκια ή να μην κολυμπάμε πεταλούδα.

Ice –O πάγος έχει αναισθητική δράση και μας ανακουφίζει από τον πόνο, μειώνει το μελάνιασμα, την αιμορραγία…Ουσιαστικά τα αιμοφόρα αγγεία ψύχονται και έτσι έχουμε την σύσπασή τους. Φυσικά και πρέπει να προσέξουμε να μην έχουμε έγκαυμα και γι’ αυτό πολλοί ιατροί προτείνουν στους ασθενείς να μην φέρνουν σε απευθείας επαφή το δέρμα  με τον πάγο αλλά να τυλίγετε ο  πάγος γύρω από πετσέτα. Προσωπικά δεν αντιμετώπισα ποτέ τέτοιο πρόβλημα και μάλιστα προτιμώ να κάνω παγομαλάξεις/μασάζ με κομμάτι πάγου (για πολύ έντονη διείσδυση της ψύξης).Επίσης προτείνουμε παγόλουτρα και απλή τοποθέτηση πάγου σε ορισμένα σημεία όπως οι δελτοειδείς. Αφήνουμε τον πάγο για όχι πάνω από 15 λεπτά την ώρα. Οι περισσότεροι ιατροί συνιστούν 3-4 φορές την ημέρα τις πρώτες 48 ώρες.

 Compression– Η περίδεση βοηθάει  να αποτραπεί το παραπάνω πρήξιμο και αιμορραγία. Θέλει προσοχή ώστε το σφίξιμο να μην είναι υπερβολικά έντονα …και σταματήσει τελείως την κυκλοφορία του αίματος στην συγκεκριμένη περιοχή του σώματος. Φυσικά το δένουμε ύστερα από την τοποθέτηση του πάγου.

Elevation – Ανυψώνουμε το τραυματισμένο σημείο ώστε να μειωθεί ο πόνος λόγω του περιορισμού του πρηξίματος.

Όμως το πιο σωστό είναι να πούμε RICED καθώς το D =Diagnosis = Διάγνωση είναι σημείο κλειδί στην αποτελεσματική αντιμετώπιση του τραυματισμού χωρίς να σημαίνει ότι η παροχή σωστών πρώτων βοηθειών δεν είναι αποτελεσματική. Ο προπονητής δεν μπορεί να υποκαταστήσει τον ορθοπαιδικό/ αθλητίατρο

Το HARM προέχρχεται από τα αρχικά των λέξεων : Heat – Alcohol – Running – Massage (Ζέστη- Αλκοόλ- Τρέξιμο- Μασάζ)  και είναι αυτά που πρέπει να αποφεύγουμε τις 72 ώρες μετά τον τραυματισμό.

Είναι σημαντικό να τονιστεί ότι αναφερόμαστε σε τραυματισμό και όχι σε αποκατάσταση μετά από μία προπόνηση.

Heat/ Ζεστά– Για ακόμα μία φορά είναι χρήσιμο να αναφέρουμε ότι πρέπει να αποφεύγουμε τις πρώτες 72 ώρες τα ζεστά καθώς αυξάνεται η αιμορραγία στο σημείο τραυματισμού. Αυτό περιλαμβάνει θερμαντικές αλοιφές, ζεστά μπάνια, ζεστά επιθέματα, την σάουνα…. Δυστυχώς τα ζεστά ύστερα από τραυματισμούς ήταν κάτι που συνιστούσαν πολλοί γιατροί πριν 30-40 χρόνια και ίσως ακόμα πιο πρόσφατα. Στα τέλη της δεκαετίας του 1970 είχα το πρώτο  κάταγμα στο πόδι από αθλητική δραστηριότητα και θυμάμαι ακόμα τον γιατρό να συνιστά στους συγγενείς μου ζεστά επιθέματα μέχρι να με μεταφέρουν από την Νεάπολη στην Αθήνα για να μπει ο γύψος. Έτσι μεγάλωσα με αυτή την τελείως λάθος άποψη με την οποία σίγουρα πολλοί ακόμα έχουν μεγαλώσει με αυτό το διαχρονικό λάθος.

Alcohol/ Αλκοόλ – To αλκοόλ αυξάνει την αιμορραγία και το πρήξιμο στο σημείο τραυματισμού και έτσι καθυστερεί/ επιβραδύνει την διαδικασία επούλωσης του τραύματος. Επιπρόσθετα το αλκοόλ  ίσως λειτουργήσει ως «μάσκα» δηλαδή να μην νιώθει ο τραυματισμένος αθλητής την ένταση του πόνου και έτσι να μην κατανοήσει την σοβαρότητα του τραυματισμού. Έτσι και αλλιώς αλκοόλ και αθλητισμός είναι δύο έννοιες που δεν μπορούν να συμβαδίζουν. Η τοξικότητα του αλκοόλ για τον ανθρώπινο σώμα είναι αρκετά μεγάλη ιδίως όταν αυτό καταναλώνεται σε μεγάλες ποσότητες και καθημερινά

Running/ “Τρέξιμο” – Δεν έχει νόημα να κάνουμε «τρέξιμο», δηλαδή δεν κάνουμε την μορφή άσκησης που προκάλεσε τον τραυματισμό και οποιαδήποτε μορφή άσκησης θα αυξήσει την σωματική βλάβη. Το πότε θα μπορέσουμε να κάνουμε μία μορφή άσκησης και τι είναι κάτι που μπορεί να μας υποδείξει μόνο ο ορθοπαιδικός με τον οποίο συνεργαζόμαστε.

Massage/ Μασάζ. Οσο ευεργετικό είναι το μασάζ τόσο πρέπει να αποφεύγεται όταν υπάρχει τραυματισμός σε συγκεκριμένο σημείο. Φυσικά επαναλαμβάνουμε ότι δεν συζητάμε για αποκατάσταση από προπόνηση  και τυχόν μυϊκό σφίξιμο αλλά για κλινική περίπτωση τραυματισμού.

Πρόληψη τραυματισμών

Το ζητούμενο είναι η πρόληψη, όμως πρακτικά δεν είναι εφικτό να προληφθούν όλοι οι τραυματισμοί σε έναν αθλητή. Συνήθως οι τραυματισμοί αποτελούν την κύρια αιτία που ένας αθλητής δεν φθάνει στο αθλητικό επίπεδο που θα μπορούσε να φτάσει. Ακόμα και επαγγελματίες αθλητές ή αθλητές εθνικού ή διεθνούς επιπέδου που έχουν ένα επιτελείο επιστημόνων να τους επιβλέπει είναι πολλές φορές εκτεθειμένοι σε τραυματισμούς καθώς υπάρχει ασυννενοησία μεταξύ των επιστημόνων. Ο διαιτολόγος, ο φυσικοθεραπευτής, ο εργοφυσιολόγος κ.λπ. δεν είναι καλά συντονισμένοι και έτσι έχουμε πρόβλημα τραυματισμού.

Εχουμε δημιουργήσει ένα σύντομο βίντεο για την πρόληψη τραυματισμών στο τρίαθλο

Triathlon Coaching – Nothing to chance

Σε αυτό το πλαίσιο δίνουμε μεγάλη έμφαση στο να προλαμβάνουμε τραυματισμούς. Εδώ και δέκα (10) χρόνια έχουμε μηδενίσει τους τραυματισμούς. Αυτό δεν είναι ένα τυχαίο γεγονός αλλά ένα ολοκληρωμένο δυναμικό πλάνο που συνεχώς βελτιώνεται και πάντοτε προσερμόζεται στις ανάγκες του κάθε αθλητή και αθλήτριας.

Αυτό το πλάνο έχει τους εξής βασικούς πυλώνες:

Προπονητική Φορτία – Προσεκτικός προσδιορισμός των φυσιολογικών παραμέτρων και των προπονητικών ζωνών με μετρήσεις πεδίου και μετρήσεις στο εργαστήριο.Σε συνέχεια του παραπάνω μπορούμε να παρακολουθούμε τα προπονητικά φορτία για τον κάθε αθλητή.

Τεχνική – Συνεχή βελτίωση των κινητικών προτύπων (της τεχνικής την αθλητών) Εμμένουμε στη συνεχή βελτίωση της τεχνικής των αθλητών μας/ Αυτό γίνεται σε κάθε προπόνηση.

Ενδυνάμωση – Το πρόγραμμα ενδυνάμωσης αποτελεί τον πυρήνα της προπονητικής διαδικασίας και περιλαμβάνει τόσο ασκήσεις ενδυνάμωσης σε γυμναστήριο όσο και στις αγωνιστικές κινήσεις

Ρωτήσαμε τους αθλητές και αθλήτριες τριάθλου σχετικά με τη σημασία της μυικής ενδυνάμωσης στην πρόληψη των τραυματισμών

Ένα συστηματικό πρόγραμμα ενδυνάμωσης είναι εξαιρετικά σημαντική στην αποφυγή τραυματισμών

Συμφωνώ Απόλυτα84,00%
Συμφωνώ16,00%
Ούτε συμφωνώ, ούτε διαφωνώ0,00%
Διαφωνώ0,00%
Διαφωνώ Απόλυτα0,00%

Ευλυγισία – Είναι το προαπαιτούμενο για να μπορούμε να υποστηρίξουμε το κινητικό μοντέλο που θελουμε να ακολουθούμε σε κάθε κίνηση και έτσι δίνουμε πολύ μεγάλη έμφαση σε κάθε προπόνηση.

Ρωτήσαμε επίσης τους αθλητές και αθλήτριες Τριάθλου να μας καταθέσουν τις απόψεις τους σχετικά

Συμφωνώ Απόλυτα68,00%
Συμφωνώ28,00%
Ούτε συμφωνώ, ούτε διαφωνώ4,00%
Διαφωνώ0,00%
Διαφωνώ Απόλυτα0,00%

Προθέρμανση

Όλοι συμφωνούν ότι η κατάλληλη προθέρμανσή ανάλογα με τη μορφή του αθλήματος, την μορφή και ένταση της προπόνησης καθώς και τις περιβαλλοντικές συνθήκες είναι σημαντικός παράγοντας πρόληψης τραυματισμών.

Τι πρέπει να περιλαμβάνει η προθέρμανση και πόσο σημαντικό θεωρούν οι τριαθλητές καθεμία από αυτές τις παραμέτρους στην πρόληψη των τραυματισμών

Δυναμικές Διατάσεις68,00%
Στατικές Διατάσεις68,00%
Ασκήσεις τεχνικής68,00%

`Αποκατάσταση

Όσο σημαντική είναι η προθέρμανση τόσο σημαντική είναι η αποθεραπεία που ουσιαστικά σηματοδοτεί την προθέρμανση για την επόμενη προπονητική μονάδα, ιδιαίτερα στο άθλημα του τριάθλου.

Ποιες από τις μεθόδους αποκατάστασης θεωρώ απαραίτητες    

Επαρκής & Ποιοτικός Ύπνος92,00%
Επαρκής & Κατάλληλη Διατροφή84,00%
Νοητική Προπόνηση Διαχείρισης του Στρες28,00%
Μασάζ76,00%
Roller Foam64,00%
Σάουνα20,00%
Παγοθεραπεία60,00%

Ένταση Προπόνησης

Στάσεις και απόψεις των αθλητών τριάθλου απέναντι

Προσπαθήσαμε να διερευνήσουμε τις στάσεις και απόψεις των τριαθλητών απέναντι στο κατά πόσο πιστεύουν ότι η ένταση της προπόνησης έχει σημαντικό ρόλο στην εμφάνιση των τραυματισμών.

Οι υψηλές εντάσεις/ ταχύτητες συμβάλλουν σημαντικά στους τραυματισμούς στο τρίαθλο

Συμφωνώ Απόλυτα12,00%
Συμφωνώ16,00%
Ούτε συμφωνώ, ούτε διαφωνώ48,00%
Διαφωνώ20,00%
Διαφωνώ απόλυτα4,00%

Συμβουλές για βελτίωση της στάσης  σας κατά την περίοδο που είμαστε τραυματισμένοι

Αφοσίωση. Με την ίδια αφοσίωση που αντιμετωπίζεται την καθημερινή σας προπόνηση αντιμετωπίστε έναν τραυματισμό. Αντιμετωπίστε την κάθε επίσκεψη στον φυσικοθεραπευτή ή το καθημερινό σας πρόγραμμα ασκήσεων με την ίδια σοβαρότητα.

Στόχους. Είναι χρήσιμο να έχετε στόχους  και στα στάδια του τραυματισμού.

Πίστη & θετική σκέψη. Μη χάσετε την πίστη σας. Θα καταφέρετε να ξεπεράσετε τον τραυματισμό σας και ίσως καταφέρετε να επιστρέψετε ακόμα πιο δυνατός από ότι πριν τον τραυματισμό.

Προσωπική εμπειρία.

Δεν υπάρχει τραυματισμός που να μην  έχει συμβεί από το 1977 που ξεκίνησα αθλητισμό : ισχιακό, χονδροπάθεια, θλάσεις σε όλο το σώμα (και μερικές από αυτές όπως στους κάτω θωρακικούς ή τους οπίσθιους μηριαίους ήταν πολύ σοβαρές), πελματιαία απονεύρωση, σπάσιμο στο πόδι, χτυπήματα στο κεφάλι από τροχαίο στην ποδηλασίακ.λπ.

Σε κάθε τραυματισμό ή ατύχημα ή ασθένεια ένοιωθα πολύ δυστυχισμένος, κλεινόμουν στον εαυτό μου, ανυπόμονος να επιστρέψω στις προπονήσεις. Θεωρώ ότι η σωστή ψυχολογική προσέγγιση είναι το σημείο κλειδί όπως σημαντικές παράμετροι είναι η σωστή διάγνωση και η ύπαρξη ικανού φυσικοθεραπευτή και πάνω από όλα η στήριξη από τον προπονητή μας.

Εάν είναι να κρατήσετε ένα πράγμα από αυτό το άρθρο είναι ότι « Δεν χρειάζεται να το περάσετε μόνοι σας».

Η οικογένειά σας, οι συναθλητές σας και ο προπονητής σας πρέπει και θα χαρούν πολύ το περάσουν μαζί μας…και έτσι το μαύρο γίνεται γκριζο…και σιγά σιγά  φαίνεται φως.

Βιβλιογραφία

Ackland, J. (2007). Endurance Training (3rd εκδ.). London: A&C Black Publishers.

Australian Institute of Sports “Smart Sport”

Barnes, K. R., Hopkins, W. G., McGuigan, M. R., & Northius, M. E. (2013). Effects of resistence Training on Running Economy and Cross Country Performance. Medicine and Science in Sports & Exercise.

Bazyler, C. D., Abbot, H. A., Bellon, C. R., Taber, C. B., & Stone, M. H. (2015). Strength Training for Endurance Athletes: Theory to practise. Strength and Conditioning Journal, 37(2).

Bishop , D., Jenkins, D. G., Mackinnon, L. T., McEniery, M., & Carey , M. F. (1999). The effects of strength training on endurance performance and muscle cheracteristics. Medicine & Science in Sports & Exercise, 31(6), 886-891.

Bompa T. (1994) Periodization: Theory & Methodology of Training. Human Kinetics. Champaign, IL

Burke, E. R. (1986). Science of Cycling. Champaign, IL: Human Kinetics.

Collins, M. A., & Snow, T. K. (1993). Are adaptations to combined endurance and strength training affected by the sequence of training? Journal of Sports Sciences, 11, 485-491.

Cox Richard H. “Sports Psychology :Concepts and Applications”, Fifth Edition 2002(Μετάφραση Γιάννης Ζέρβας- Εκδόσεις Παρισιανού)

Dallam, G. M. (2012). Strength Training for Triathletes. Στο U. Triathlon, Complete Triathlon Guide (σσ. 42-61). Champaign, IL: Human Kinetics.

Dawson B., Designing a Training Program in Pyke F. (2013) Coaching Excellence. Human Kinetics. Champaign, IL

Gambetta, V. (2012). Dryland Training. Στο D. Hannula, & N. Thornton, The Swim Coaching Bible VolumeII (σσ. 298-312). Champaign, IL: Human Kinetics.

Gaylene Clews “Smart Sport”, Australian Institute of Sports, 1996

Jarvis, M. (2014). Strength and Conditioning for Triathlon, the 4th Discipline. London: Bloomsburry Publishing Plc.

Jenkins, D., Bishop, D., MacKinnon, L., McEniery, M., & Carey, M. (1999). The effects of strength training on endurance performance and muscle characteristics. Medecine and Science in Sports and Exercise, 886-891.

Klion, M., & Jacobson, T. (2013). Triathlon Anatomy. Champaign, IL: Human Kinetics.

Nicholls Adam R. & Jones Leigh, «Psychology in sports coaching), Routlege

Robinson PE. (2010). Foundations of Coaching. Routledge

Vleck, V. E., Bentley, D. J., Millet, G. P., & Cohraine, T. (2010). Triathlon Event Distance Specialization. Journal of Strength and Conditioning Research, 24(1), 30-36.

Warden, D. (2013). Strength Training. Στο J. Friel, & J. Vance , Triathlon Science (σσ. 249-268). Champaign, IL: Human Kinetics.

Warrington G. written for Coaching Ireland (2010). Planning for Performance

Weinberg Robert S. & Gould S, «Foundations of Sports and Exercise Psychology», Human Kinetics,Sixth Edition 201

Werthner, P., & Trudel, P. (2006). A New Theroretical Perspective for Understanding How Coaches Learn to Coach. The Sport Psychologist(20), 198-212.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practise of Strength Training. Champaign, IL: Human Kinetics.

*O Γιάννης Ψαρέλης γεννήθηκε το 1969 στην Αθήνα. Από το 1978 ασχολείται με τον αθλητισμό. Είναι αναγνωρισμένος προπονητής τριάθλου από την Ironman και Level 3 προπονητής τριάθλου από την εθνική Ομοσπονδία της Νεας Ζηλανδίας (με το καλύτερο σύστημα διαβίου εκπαίδευσης προπονητών), πιστοποιημένος δάσκαλος κολύμβησης (Teacher ID: 15843) από τον Σύνδεσμο Προπονητών Κολύμβησης της Αυστραλίας καθώς και Αργυρού Επιπέδου Διεθνής προπονητής από τον ίδιο σύνδεσμο (ASCTA International Silver :0534). Επίσης, είναι πιστοποιημένος προπονητής κολύμβησης από τον Σύνδεσμο Προπονητών κολύμβησης των ΗΠΑ επιπέδου 4:5 (ASCA Level 4:5). Συνολικά έχει συμμετάσχει σε περισσότερους από 200 αγώνες τριάθλου και multistports και σε περισσότερους από 150 αγώνες τρεξίματος εκτός σταδίου.

Έχει διατελέσει μέλος της Ολομέλειας της Ελληνικής Ολυμπιακής Επιτροπής, Διοικητικός Διευθυντής στην Διεθνή Ολυμπιακή Ακαδημία, Γενικός Γραμματέας στην Ελληνική Ομοσπονδία Τριάθλου, Διευθυντής Αθλήματος στην ΟΕΟΑ Αθήνα 2004 κ.λπ. Έχει επίσης εμπνευστεί και διατελέσει Αθλητικός Διευθυντής του Κέντρου Υψηλού Αθλητισμού (Sports Excellence). Σπουδές: Χημεία (ΕΚΠΑ), ΜΒΑ (ΟΠΑ), Μεταπτυχιακό στην Αθλητική Διοίκηση (MSc,Lyon 1), το Μάρκετινγκ και την Επικοινωνία ( από το Οικονομικό Πανεπιστήμιο ΑθηνώνMSc). Πρόσφατα, είναι στη διαδικασία ολοκλήρωσης Μεταπτυχιακού πάνω στην Μεγιστοποίηση της Αθλητικής Απόδοσης και την Προπονητική (ΔΠΘ). Σήμερα, είναι υποψήφιος Διδάκτωρ στο ΔΠΘ με αντικείμενο την εφαρμοσμένη Φυσιολογία στα αθλήματα αντοχής.

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