Expert advice: How to manage an Ultramarathon injury

Hello everyone !

Participating in ultramarathon events is a significant challenge. These competitions test not only your physical endurance but also your mental resilience.

However, even the most prepared athletes can face injuries. Knowing how to manage these injuries can make the difference between giving up and succeeding. Here are some expert tips for managing an injury in ultradistance events.

How do you manage an ultracycling injury ?

Understanding the Origin of Injuries

In general, injuries in ultradistance events occur for two main reasons:

• Overtraining: A rapid and excessive increase in training load can overstress muscles, tendons, and joints.
• Positioning Error: A poor position on the bike or ill-fitting shoes can cause cervical pain or tendinitis.

Injury Prevention

Before addressing injury management, it is crucial to talk about prevention. Here are some tips to minimize the risk of injury:

• Gradual increase in training load: Avoid sudden peaks in training load. Gradually increase the intensity and duration of your sessions.
• Proper equipment: Ensure your bike is well-adjusted and your shoes are comfortable and suitable for your feet.
• Listening your body: Learn to recognize the early signs of fatigue and pain. If you feel discomfort, reduce the intensity or take a rest day.

Quick Reaction

In case of injury, a quick reaction is essential. Here are the steps to take immediately after an injury occurs:

• Active rest: Contrary to popular belief, complete rest is not always the best solution. Maintain light activity to avoid stiffness and loss of mobility. For example, if you have an arm injury, continue to gently pedal on a home trainer.
• Ice and compression: Apply ice to the injured area to reduce inflammation and use compression to minimize swelling.
• Elevation: If possible, elevate the injured part to help reduce swelling.

Consulting a Specialist

If the pain persists, it is essential to consult a healthcare professional. A doctor or physiotherapist can provide an accurate diagnosis and specific recommendations for your recovery. They can also suggest rehabilitation exercises to strengthen the injured area and prevent future injuries.

Gradual Resumption of Training

Once you have started to heal, it is important to resume training progressively. Here are some tips for a safe return to training:

• Systematic planning: Develop a resumption plan that includes gradual increases in the intensity and duration of training sessions.
• Muscle strengthening: Incorporate specific muscle strengthening exercises for the injured area to restore strength and stability.
• Listening to your body: Pay attention to your body’s signals. If the pain reappears, reduce the intensity of training and consult a healthcare professional again.

Importance of Rehabilitation

Rehabilitation is a crucial step to ensure complete healing and avoid recurrences. Here are some key elements to include in your rehabilitation program:

• Balance and proprioception exercises: Improve coordination and stability of the injured area with specific exercises.
• Flexibility: Work on the flexibility of muscles and joints around the injured area to prevent stiffness.
• Endurance: Gradually reintroduce endurance activities to prepare your body for the demands of ultramarathons.

Psychological Management

Managing an ultradistance injury is not limited to the physical aspect. The psychological dimension also plays a crucial role. Here are some tips for managing the stress and frustration associated with an injury:

• Patience: accept that healing takes time. Be patient and avoid rushing your return to intensive training.
• Realistic goals: Set realistic and achievable goals for your recovery. Celebrate each small victory along the way.
• Social support: Surround yourself with people who understand your situation and can offer moral support. Joining support groups or consulting a sports psychologist can also be beneficial.

Managing an injury in ultradistance events requires a holistic approach that includes prevention, quick reaction, consultation with specialists, gradual resumption of training, and special attention to rehabilitation and psychological management. By following these tips, you can not only overcome an injury but also emerge stronger and better prepared for your future ultramarathon challenges.

Remember that every challenge is an opportunity to learn and grow, and the key to success lies in patience, perseverance, and listening to your body.

Find us on:

• Website : bikingman.com
• Instagram : bikingman_ultra
• Facebook : bikingmanultra
• Strava : / strava  

Watch another video