Pregled vadbenih programov za odpravo kroničnih bolečin v hrbtenici pri kolesarjih

Bašić, Žan (author), Rauter, Samo (mentor), Majcen Rošker, Živa (comentor)

Namen magistrskega dela je bil pregled literature na področju bolečin v hrbtenici pri kolesarjih in ocena učinkovitosti različnih vadbenih programov za njihovo preprečevanje ter obvladovanje. Bolečine v hrbtenici so pogost pojav med kolesarji, še posebej v ledvenem in vratnem delu, in sicer zaradi specifične drže na kolesu, ki vključuje dolgotrajno fleksijo trupa in hiperekstenzijo vratu. Pregledane so bile študije, ki obravnavajo vpliv kolesarske tehnike in ergonomije kolesa na pojavnost teh bolečin, ter raziskave, ki preučujejo učinke vadbenih intervencij na zmanjšanje bolečin. Ugotovljeno je bilo, da kronične bolečine v ledvenem delu hrbtenice pogosto izhajajo iz neprimernega nadzora motorike, ki vodi do povečane fleksije hrbtenice in zmanjšane stabilizacije mišično-skeletnega sistema. Vratna hrbtenica pa je izpostavljena preobremenitvam zaradi dolgotrajne hiperekstenzije, ki lahko vodi v mišične spazme in druge težave. Raziskave so pokazale, da je prilagoditev kolesarske opreme, zlasti nastavitev krmila in sedeža, ključna za zmanjšanje tveganja za te težave. Pregledani vadbeni programi vključujejo vaje za stabilizacijo hrbtenice, krepitev mišic in izboljšanje telesne drže med kolesarjenjem. Ti programi so se izkazali za koristne pri zmanjševanju bolečin v hrbtenici, vendar pa je treba poudariti, da raziskav, ki bi sistematično preučevale vpliv vadbenih programov na preprečevanje preobremenitvenih poškodb, ni veliko. Večina teh je omejena na posamezne primere ali majhne vzorce, kar omejuje možnost posploševanja. Na podlagi pregleda literature so bile oblikovane smernice, ki kolesarjem in trenerjem lahko pomagajo pri oblikovanju učinkovitih vadbenih programov. Prilagoditev vadbe individualnim potrebam in značilnostim posameznega kolesarja skupaj z ustrezno nastavitvijo kolesa lahko pomembno prispeva k zmanjšanju tveganja za kronične bolečine v hrbtenici in izboljšanju splošne zmogljivosti ter udobja med kolesarjenjem. Navedene smernice ponujajo praktične rešitve, ki lahko prispevajo k izboljšanju kakovosti življenja kolesarjev in zmanjšanju tveganja za preobremenitvene poškodbe.

• Language: Slovenian
• Keywords: kronične bolečine, hrbtenica, kolesarstvo, vadbeni programi
• Work type: Master's thesis/paper
• Organization: FŠ - Faculty of Sport
• Year: 2024
• PID: 20.500.12556/RUL-162459
• Publication date in RUL: 24.09.2024

Secondary language

• Language: English
• Title: Review of exercise programs for the alleviation of chronic back pain in cyclists

Abstract

The aim of this master's thesis was to review the literature on back pain among cyclists and to evaluate the effectiveness of different training programmes for prevention and treatment of said physical affliction. Back pain is a common problem among cyclists, particularly in the lumbar and cervical vertebrae, due to the specific posture required in cycling, which involves prolonged trunk flexion and neck hyperextension. The investigated studies focussed on the impact of cycling technique and bike ergonomics on the occurrence of this pain and on the effects of training measures on pain relief. It was found that chronic lower back pain often results from poor motor control, leading to increased spinal flexion and reduced stabilisation of the musculoskeletal system. The cervical spine, on the other hand, is prone to being overloaded by prolonged hyperextension, which can lead to muscle spasms and other issues. Research has shown that the adjustment of cycling equipment, especially the handlebar and seat, is crucial in reducing the risk of these problems. The studied training programmes included exercises for spinal stabilisation, muscle strengthening, and improving body posture while cycling. These programmes have been shown beneficial in reducing back pain; however, it is important to note that there is a lack of research that would systematically examine the effect of exercise programmes on the prevention of overuse injuries. Most studies are limited to individual cases or small samples, which limits the generalisability of findings. Based on the literature review, guidelines have been developed that can help cyclists and coaches to develop effective exercise programmes. Adapting training to the individual needs and characteristics of each cyclist, as well as with proper bike adjustment, can significantly contribute towards reducing the risk of chronic back pain and improve overall cycling performance and comfort. These guidelines offer practical solutions that can improve cyclists’ quality of life and reduce the risk of overuse injuries.

• Keywords: chronic pain, spine, cycling, exercise programs