Injury Prevention

1. Injury Prevention

2. Injuries manifest themselves in: Joints Ankle Knee Hip Shoulder (Rotator cuff) Muscles Foot (plantar fasciitis) Leg (calf / quad) Knee (IT band / patella) Lower back Arms (triceps / biceps) Shoulders & neck (traps)

3. Leading Causes • Bad Equipment • Wrong shoes • Swim paddles too big • Nutrition / Hydration • #1 Leading Cause…. • Over training • High reps • Poor form • Bad recovery • Bad Fit • Shoes wrong size • Bad bike fit • Bad Form • Heavy heel strike / poor form • Swim body position • Bad recovery

4. How Best to Prevent Training Injuries • Before • Diagnostic (Run / Swim) • Bike Fit (SFT Bike Shop) • During • Proper warm up (ease into it) • Be careful about “Break Thru” sessions • NMT 10-30% increase • After • Cool down • Replenish / Rest • HR / Muscles / Hydration & Nutrition

5. Treatments • Spine & Joints – Dr Justin Hildebrand • Muscles – Deenise Thorsen • Corrective Training – Bob Garven • Other recommendations • Inversion table • Foam roller • Core strengthening (Yoga / weights)

6. What We Offer • Correction of Muscle Imbalance for INJURY PREVENTION and/or pain relief • Athletic Functional Movement Screens • Active Release Techniques • Graston Technique • Rehabilitation • Chiropractic

7. KC North Spine & Joint Center Office Hours Mon: 9-6p Tues/Thurs: 2-7p Wed: 10-6p Fri: 9-1p 8357 NW Barrybrooke Dr. Kansas City, MO 64151 (East of I-29 off of Barry Rd.) www.kcnorthsjc.com Price with Tri-Club Discount Performance Exam: $75 Treatments: $40

8. Why should you get a • regular massage? • Injury Prevention • Breaks up toxins • Melts fascia • Reduces muscle tension & adhesions • Increases Recovery • Promotes circulation • Reduces blood pressure • Aids healing • Improves Performance • Increases flexibility • Reduces resting heart rate • Allows you to “switch off” • quoted by Chrissie Wellington 913-369-5011 Mon – Fri 0900 -1800 Sat 0900 – 1500 21497 203rd St Tonganoxie, Ks 10% off for Tri Club Members

9. Greetings fellow Triathletes! I would like to share a story regarding and injury I sustained while training for the KS IM. I pulled my calf muscle to a point where it was painful to run, swim and bike, my race was only two weeks away and I trained to hard to not go for it. I went to Deenise for some therapeutic work to help expedite the healing process in my calf. I was a regular customer and knew how well she worked with athletes. Deenise worked my injury so that I was capable of racing with no pain or discomfort. If you are an athlete and are not getting deep tissue massages for recovery and healing, I highly recommend that you try it. Deenise is very well educated in sports therapy and you will benefit from the massages. Deenise...I miss your massage sessions! - Gina McCloskey – Tri Club Member Just got back from Thailand and had several awesome massages. None were as good as yours. ☺ thanks for being the massage that I'll grade everyone else's against. - Jason Berdou - Tri Club Member Deenise's deep tissue massage was amazing before and after the Ironman 70.3. It was worth the time and the money. You are missing out if you haven’t tried it yet. Would recommend to all Triathlete’! I felt so good and my body was relaxed and ready to work harder than ever! Thanks Deenise, I will miss you. We are heading out next week! Catherine LaRose - Tri Club Member

10. Deenise is one of the best massage therapists that I've had the pleasure to encounter over the many years that I've sought out massage treatments.  I was delighted to find such a high quality therapist so close to my home.  An hour with Deenise greatly relieved chronic pain that I had been experiencing for years.  Her gifted hands helped heal pain that I had been dealing with for too long.  Thank you Deenise for your powerful, healing hands! – Sheila Deenise can fix you! After regular treatments with Body Kneads, my life-degradation issues, which doctors, surgeons, pharmacists, and even other massage specialists couldn't help, ultimately improved beyond all expectations. With Deenise I got a holistic experience that included not only the right therapeutic massage but also personalized consultation on stretching, exercise, and other health and wellness tools. And in addition to my physical and psychological well-being, my fly fishing skills are also better (also courtesy of this extraordinary health professional). – Tom , retired Army You are the first therapist in my experience who could do both at the same time. After a session with you, not only were all the 'kinks' expertly worked out, but I had reached a very deep state of relaxation as well. – Karl, retired Army

11. INVERSION THERAPY • Relieves pressure on the discs. (All nerves pass thru the spine.) • Increases flow of lymphatic fluid, helps clear lactic acid out of muscles. • Promotes proper spinal alignment. • Helps stretch muscles in opposite direction.

12. WARNINGS • The following medical conditions are absolutely contrary to inversion therapy: • Bone weakness – moderate to advanced osteoporosis, • Recent unhealed fractures • Recent head injury • Fainting spells • Acute spinal injury • Disoriented if upside down • Retinal detachment • Cerebral Sclerosis • Recent stroke or transient ischemic attack

13. CAUTIONS • Recommend no more than 20°of inversion from horizontal for: • Hiatal hernia • Glaucoma • High blood pressure • Medullary pins, artificial hip joints • Orthopedic supports surgically implanted • Cardiovascular insufficiencies in the limbs • Heart and circulatory disorders for which you are being • treated • Recent back surgery • Severe disc herniation • Acutely swollen joints • Chronic sinusitis • Motion sickness or inner ear disorders

14. Relax The Back 11010 Metcalf (vic Metcalf & I-435)Overland Park, KS 66210Phone: 913-661-9490 Store Hours: Mon - Thurs: 10 am - 7 pm Fri - Sat: 10 am - 6 pm Closed: Sundays www.relaxtheback.com (Next to Panera Bread)