Back Injury and Healing....

[RNair]

Thought I will share yet another personal story on this forum about some current health related issues. Maybe someone can pick up a tip or 2. After a splendid year of cycling eventually the inevitable had to happen that is the body breaking down. I suffer from an advanced herniated disk between the L4 and L5 due to several ridiculous accidents during my early teens. The condition got worse 6 years ago to the point where I basically could not get up and walk. The Orthopedic surgeon recommended surgery at the time. The alternative advice was to postpone the surgery if I could, by staying lean and fit. It was then I took up cycling and shed 15 kilos and got myself in decent shape. Most of the years I was riding regularly but taking breaks during the winter months. Over the past 15 months, as my passion and intensity of cycling increased I rode thru the winter of 2008, suffered a elbow fracture in May and then rode thru the summer in Italy until a few weeks ago when my body basically could not take anymore of the pain and I had to call the season off.

First stop was to my Chiropractor who mostly works with torn and injured athletes. They have been performing spinal correction and rehabilitation about 3 times a week to get me back on the bicycle for TFN. I took 3 weeks off to allow the healing process and been doing the Intermediate and advanced spinal fulcrum exercises to strengthen my back further. Outside of the clinic routines I have been swimming and doing YOGA! Yoga is something I used to do in the past and to get back to it was truly magnificent. I somehow cannot understand why anyone would not do it. It is truly the most remarkable remedy for staying in good health.

The mistake I made in my pursuit to staying fit was that I ignored the most important factor that is to rest and also allow the body to heal after long intensity rides! For the miles I rode these years I never really spent focused energy on stretching (the most important aspect of any sports or physical activity) and healing after the activity. Now as I recuperate from my back injuries I am swimming three times a week and doing Yoga several times a week. Yoga is allowing me to stretch my back and get more flexibility in my spine and muscles and the body and mind in general. Most cyclists in general have a stronger core but a weaker back and Yoga is really helpful in strengthening those back muscles. As we cheer top cyclists or athletes during races and tours we sometimes forget about the care that goes in maintaining an athlete in top shape, it usually goes on behind the scenes.

As I am back on the bike this week, the pain is almost gone but I am really focusing on 15 min YOGA stretches before and after the ride. I am also spending time on the indoor trainer attending several group classes to do some high intensity intervals to build the cycling base again.. I have promised myself to respect my body and allow healing times. Massages are a must after long intensity rides. It allows to get rid of the lactic acid accumulated in the muscles and helps the muscles relax and unwind. That is another thing I am keen on doing atleast once a month or after any high intensity or long ride.

I will add few other thoughts to the above notes.

[sudipto]

Rajesh, one is always hearing and reading about how it is very important to warm up and cool down before and after any intense physical activity. Stretching exercises are a must before and after a bicycle ride. It sounds very easy, but forcing oneself to exercise after one is back tired from a ride is tough. I went on a ride this Sunday, but neglected to do any exercises before starting off. That may probably be one of the reasons I suffered from knee pain. It is mentally even tougher not to be cowed down by injuries and carry on. All the best for you recovery - hope you enjoy your training (though as you said earlier it is freezing there!).

[kk27]

Hey Ravi,

Hope you are recovering at full pace & will be in top shape for the TFN...this has also reminded me that my training is not upto the mark :0 & i'll have to shift up gears now...!!!

When are you planning to come to Mumbai???

[praveendv]

Wish you a speedy recovery!!
--regards, Praveen

[pranavnegandhi]

That seems like some pretty intense damage you've gone and done there. I hope you get better soon.

.p

[battery]

Lots of things happen behind the scenes.

Thanks for bringing it out Rajesh. Hope to get more tips when you are here for the TFN.

And take care.

[RNair]

@KK I am riding TFN without any doubt and will be landing in Bombay on the 10th Dec. All my cycling plans are still ON. I will be a little slower than usual since I have been off the bike for 3 weeks but I can still ride 100kms a day

@Pranav - Yes it is a pretty serious injury but something I have had most of my life. The purpose now is to salvage what is left of the spine by staying fit and in good health and following all the healthy guidelines on and off the bike.

Stretch guys STRETCH before you get that bike moving!!!!

[bikeyvenky]

Nice piece of advice Rajesh.. thanks for sharing and all the best for your trip back home and the TFN

[krish_b]

Thanks for sharing Rajesh..I will keep this in mind hence forth and do some stretching before i hit the saddle everytime....and after I am back from ride.

[anoopbv]

I never knew we had to do warm up before and after cycling..I thought cycling itself is a kind of warm up. Probably you guys are talking about longer versions of ride, right? As of now I use cycle for only commuting to work(6km stretch). Do i need to do warm up before starting?

[RNair]

Anoop ,
The answer is YES! Just stretch for a few mins to avoid any long term injuries Cycling is not a natural activity like getting up and walking.

[balu]

Thanks to my plantar fasciitis I need to stretch even before I get off the bed and walk!

Balu

[RNair]

Stretching once a day is a great healthy habit regardless of any health issues or not. I have started doing yoga few times a week too and the feeling after is one of great relaxation and peace.

[anoopbv]

hmmm..I will try to make it a habbit to stretch before rides..Yoga is another area I haven't explored so far. My father does Yoga from the past few years..he has been advising me to do the same since then..but I have this habbit of not doing things unless I really feel to..Recently I started cycling to work inorder to stay fit since I noticed a climbing trend in my weight over the past one year (professional life started)..I feel confident now after cycling for over 2months..Probably slowly I will be exploring other areas like yoga too..let everything happen steady but slow

[ankit]

RNair,
The importance of stretching should not be undermined. I practice martial arts and after every 1 hour session we stretch for 15 minutes.
What yoga asanas have you been using to strengthen your back?
Regards,
-Ankit