April 01 2022

Ironman , Pentathlon , Ultraman : Injury Prevention Exercises

These days a lot of people are participating in games like triathlon, pentathlon, iron man, ultra-man, and so on. There is a high risk of injury in games like these. If you are just practicing for these games and you meet with an injury, then you are either not able to practice for a long period of time or you are not able to play the game for a large period of time. 

Dr Manu Bora, an orthopaedic surgeon and sports injury specialist, has laid out in entire guideline that can be followed to prevent injury in various kinds of sports.

Porne leg cross

(2-3 times, 6-8 reps)

• The purpose of this exercise is to improve hip and back flexibility.
• To perform this exercise,
• Keep both shoulders firmly on the floor as you lay on your back
• Raise one foot towards the opposite hand as you bend your knees and raise the hand
• Gently come back to the original position and then repeat with the other the other leg

Supine leg cross

(2-3 times, 6-8 reps)

• The purpose of the exercise is to improve hip and back flexibility
• Lay on your back and keep your shoulders firmly on the floor
• Cross one knee, twisting your waist to the opposite hand
• Make sure to keep your leg straight while crossing your legs
• Slowly come back to the initial position and then repeat with the other leg

Gluteal stretch

(2-8 reps for 3-4 sec)

• The purpose of this exercise is to improve hip flexibility
• Start in a plank position
• Lower your hips while keeping them parallel with the floor
• Place one foot between just behind the opposite hand and then move your weight backwards to stretch

Pelvic control

(3 times for 30 secs)

• The purpose of the exercises to gain control over pelvic region
• Kneel down on all fours
• Keep your spine absolutely straight
• Now gently rock your pelvis forwards and backwards as you keep your spine straight

Hamstring stretch

• The purpose of these exercise is to improve hamstring flexibility 
• hold behind your thigh
• straighten your knees as far as possible 
• keep your ankle relaxed throughout the exercise

Upper back mobility 

(3times 10 to 15 reps each)

• The purpose of the exercise is to improve back flexibility 
• place your hand on the back of your head 
• move your upper body slowly backwards in hyper extension 
• maintain full contact with your lower back throughout the process

The swimmer

(3 times 8 to 16 reps) 

• the purpose of the exercises to strength in the shoulders back and neck
• Lie over a ball with your feet on a box
• Hold your body in an absolutely straight line
• Golden elastic band in your hand and move the elastic band behind your body squeezing your shoulder blades together
• Keep your neck in line with your body and pull your chin slightly inwards while doing so
• Slowly return to the star position and then repeat

Core stability with ball

(2 times 5-7 reps)

• The purpose of the exercises to strengthen the core
• Start in a kneeling position
• Hold a large ball under the palm of your extended hands
• Now push the ball forward and put it slowly back again while staying in the same place

Jumping lunges

• This exercise helps you to improve hip and knee control
• Start in the position of a lunges with knee bent to an angle of 90°
• Jump directly to the same position on the other side
• Make sure to learn softly on your toes in line with your knees

Single leg squats

• This exercise can be used to strengthen the thigh and gluteal muscles and to improve hip and knee control
• Stand on one leg on the edge of a box and perform a squat with only one leg
• Keep your knees absolutely in line with your toes while maintaining a neutral spine
• Make sure to not lift your heel while you are performing the squat

Step up in cycling position

(2 to 3 times 6 to 8 reps)

• This exercise aims at improving hip and knee control
• Lean forward in a cycling position with one foot on a bench and the other food raised behind
• Perform step up maintaining your back and pelvic position
• At all times make sure to keep your knees absolutely in line with your toes

Squat Plus

(3 Times 8-16 reps)

• Stand on bosu
• Keep feet hip-width apart
• Start the movement from the hip
• Keep keens aligned with toes
• Sit down as if you are sitting on chair- Keeping your upper body straight

Copenhagen Adductor short

(3 Times 8-16Reps)

• Partner holds you at the knee ankle
• Keep your body stable, lower and lift the bottom leg
• Keep your body in straight line
• Perform the exercise slowly.

Single Leg Pelvic Rotation

(2-3 Times 6-8 Reps)

• Lean against the wall with your
• upper body horizontal
• Rotate your pelvis forwards and backwards
• Keep the middle of your back still and relaxed
• Maintain both legs in the same position throughout the exercise
• Keep your standing leg straight.

Kneeling Lunges with Rotation

(3 times 8-16 reps)

• Start in a kneeling lunge position
• Place one hand next to your front foot, and lift the opposite hand straight up

Standing Y

(3 Times 8-16 reps)

• Stand with one foot on the elastic band
• Elevate arms towards the ceiling, like in a Y-pattern

Overhead Shoulder Strength

(3 Times 8-16 reps)

• Stretch the elastic diagonally upwards using two straight arms 
• As your reach the top, rotate your trunk and pull your shoulder blade back
• Return slowly using one  arm only
• Reverse sit-up 3 times 8 to 16 rep
• The purpose of the exercise is to strengthen your back and shoulders
• Sit with your arms out stretched overhead
• Slowly lower self-backwards maintaining a neutral posture

Single leg forward variation

• The purpose of this exercise is to improve the control of the hip knee and ankle
• Stand on one leg holding a broomstick
• Rotate your trunk away from the standing leg
• Bend forward from the hips and perform a small single leg squat
• Rotate your trunk in the opposite direction and repeat
• Make sure to maintain a neutral spine throughout the movement

Single leg hop

• The purpose of this exercise is to improve the control of hip, knee and ankle
• Perform single leg hops with a good pelvic control
• Generate power from the ankle keeping your knee stiff throughout the hops
• Rotate your hip inwards and outwards and move sideways as you hop
• Shoulder circles with elastic
• Make large circle with your arms
• Keep your elbow straight and maintain the tension in the elastic
• All movement should come from the shoulders

Arm raise bow and arrow

• Keep both hips facing forward
• Stretch the elastic has to lift it up to the height of the shoulder length
• Step forward fully rotate your trunk and open your chest and shoulders
• Maintain a neutral curve in your lower back

These exercises are called injury prevention exercises because performing these exercises on a regular basis will not only allow you to increase your stamina and perform better in this games but also train your muscles in such a way that you will not meet with the sports injuries. Especially in areas like your knees, elbows, shoulders ankles, etc- the chances of injury decrease lot.