Hein Viljoen
Physiotherapy
Completing the Cape Town Cycle Tour is a monumental achievement. Whether you have powered through the gruelling 109 km route or tackled the spirited 42 km course, your body has endured significant physical demands. Physiotherapy can help you steer through the uphill challenges and downhill reliefs of post-race recovery.
After crossing the finish line, your muscles may feel like they are peddling through mud. This sensation, often due to delayed onset muscle soreness (DOMS), is the body's way of signalling that it is time to shift gears and focus on recovery. Ignoring these signals can lead to more treacherous paths, including injuries that could put the brakes on your cycling adventures.
In combination with repetitive movements, extended time in the saddle can lead to prolonged post-race pain and even some unfortunate injuries. A skilled physiotherapist can help you avoid potential hazards and ensure a smooth ride back to peak performance. Here is how physiotherapy can keep your wheels spinning:
Cause: Often resulting from overuse, improper bike fit, or imbalanced muscle strength.
Physiotherapy approach: A physiotherapist will assess your riding posture and biomechanics, provide targeted exercises to strengthen supporting muscles, and recommend bike setup adjustments to alleviate knee joint stress. Shockwave and high-power laser therapy are also effective treatments for knee pain.
Cause: Prolonged periods in a flexed position or inadequate core strength.
Physiotherapy approach: Treatment includes manual therapy to relieve tension, core stabilisation exercises, and guidance on proper riding posture to support the spine during rides.
Cause: Sustained forward head posture and shoulder elevation during cycling.
Physiotherapy approach: Interventions focus on stretching tight muscles, strengthening the upper back, and educating on ergonomic handlebar positioning to reduce strain.
Cause: Compression of the ulnar nerve (a key nerve that runs from your neck down into your hand) due to prolonged pressure on the handlebars.
Physiotherapy approach: Strategies include recommending padded gloves and exercises to improve wrist flexibility and strength.
Cause: Overuse or improper peddling technique leads to Achilles tendon inflammation.
Physiotherapy approach: Treatment involves eccentric strengthening exercises, soft tissue mobilisation, and shockwave therapy to promote tissue regeneration by improving blood supply to the affected tendon.
Cause: Falls or accidents can lead to wrist fractures.
Physiotherapy approach: Initial immobilisation with a cast or splint ensures proper bone healing. A physiotherapist may recommend gentle exercises for adjacent joints to maintain mobility during this phase. Once the cast is removed, therapy focuses on restoring wrist function through manual therapy and strengthening exercises.
In addition to professional physiotherapy, here are some self-care strategies to ensure optimal recovery:
Embarking on your recovery journey after the Cape Town Cycle Tour is much like riding a tandem bicycle — you do not have to pedal alone. At Hein Viljoen Physiotherapy, we are here to partner with you, providing guidance and support to help you reach your goals.
