Question 1

How can I prevent dehydration and circulatory problems while running?

Accepted Answer

In Mallorca, heat, sun and humidity significantly increase fluid loss. Drink enough before your run and take in water and electrolytes regularly during longer efforts. Avoid midday heat and train in the morning or evening if possible. Dizziness, headache, unusual exhaustion or muscle cramps are warning signs. If problems recur, I provide individual advice on fluids, electrolytes and training management.

Question 2

How can I avoid overuse injuries when jogging in Mallorca?

Accepted Answer

Elevation changes, heat and unfamiliar surfaces create special demands. Increase volume and intensity slowly and do not underestimate downhill sections, as they place heavy loads on knees, Achilles tendons and shins. Pay attention to fluids, suitable shoes and recovery. Warning signs are persistent pain, morning stiffness, tenderness, swelling or reduced performance. In recurrent cases, I analyze running style and load situation.

Question 3

What should I do for knee and shoulder problems after golf?

Accepted Answer

Knee and shoulder complaints in golf are often caused by a high number of strokes, technical errors, lack of mobility or insufficient warm-up. Warning signs include pain during the swing, morning stiffness, restricted movement, loss of strength or discomfort when climbing stairs or lifting the arm. Warm-up exercises for shoulders, core and hips as well as stability training can help prevent problems. If symptoms occur, I examine with ultrasound and arrange imaging if needed.

Question 4

How do I distinguish between muscle soreness and overuse after a triathlon?

Accepted Answer

Muscle soreness usually occurs 12 to 48 hours after exertion, affects several muscle groups and improves within a few days. Overuse tends to present as localized pain in tendons, joints or bones, swelling, tenderness or symptoms that worsen with load. Reduced performance or pain lasting longer than one week also suggest overuse. Reduce training and allow recovery; if symptoms persist, I clarify the cause.

Question 5

How can I avoid dehydration when cycling in the mountains?

Accepted Answer

When cycling in Mallorca's mountains, fluid and mineral loss is often underestimated because of the airflow. Start well hydrated and drink small amounts regularly before you feel thirsty. During longer or intense climbs, take in electrolytes. Warning signs are concentration problems, dry mouth, high pulse, headache, muscle cramps or reduced performance. Then reduce exertion, seek shade and take in fluids plus electrolytes.

Question 6

How can I recognize low blood sugar during sport in Mallorca and how can I prevent it?

Accepted Answer

Low blood sugar can occur during longer bike rides, hikes, runs or triathlons when energy intake is insufficient. Heat can increase the risk. Warning signs are sudden hunger, trembling, weakness, difficulty concentrating, dizziness, cold sweat, palpitations or unsteadiness. Stop the activity and take quickly available carbohydrates such as glucose tablets, fruit juice or gel. For prevention, take in carbohydrates and fluids regularly.

Question 7

What should I do if I have persistent shin pain after jogging?

Accepted Answer

Persistent shin pain can indicate shin splints, periosteal irritation or, with continued loading, a stress fracture. Common triggers are rapid training increases, hill running, hard surfaces or unsuitable shoes. Warning signs are load-dependent pain along the inner shin, tenderness and later pain at rest. Reduce running load, cool the area and check training volume and shoes.

Question 8

How should I adjust my kite bar height to minimize shoulder strain when kiting?

Accepted Answer

An incorrectly adjusted kite bar strains the shoulders, neck and elbows. Ideally, the arms remain slightly bent and the shoulders relaxed and drawn downward. If you have to ride continuously with straight arms or raised shoulders, the bar is often set unfavourably. Core stability and breaks when muscles fatigue help. If symptoms recur, I examine shoulder function, mobility and muscle balance.

Question 9

Which running shoes are suitable for the mountains in Mallorca?

Accepted Answer

The Serra de Tramuntana places special demands on feet, Achilles tendons and knees. Running downhill creates higher loads than running on flat ground. More cushioning is not automatically better; for experienced runners, minimalist shoes or running sandals can be an addition, while beginners often benefit from a balanced combination of cushioning, stability and grip. The optimal shoe choice depends on running style, experience and terrain.

Question 10

Which paddling technique helps avoid shoulder overload during stand-up paddling?

Accepted Answer

With SUP, power should not come only from the arms, but from the core, shoulders and hips. Maintain an upright stance, active trunk rotation and avoid long paddle strokes behind the body. Suitable paddle length and clean technique reduce shoulder strain and improve efficiency. If symptoms recur, I examine mobility, muscle balance and causes of overload.

Question 11

How can I optimize my paddle grip in kayaking to prevent tendon sheath irritation?

Accepted Answer

A grip that is too tight is a common cause of symptoms in the wrists, forearms and tendon sheaths. Hold the paddle loosely; power should come mainly from the core and shoulders. Warning signs are pain on the thumb side or wrist side, morning stiffness, tenderness or discomfort when gripping and turning. Changing position, taking breaks and stretching exercises can help prevent symptoms.

Question 12

Which warm-up exercises protect against shoulder injuries during a golf drive?

Accepted Answer

A targeted warm-up before a round of golf reduces shoulder, neck and back complaints. Useful exercises include shoulder mobilization, gentle rotations of the thoracic spine and activation of the rotator cuff with a resistance band. Five to ten minutes before powerful shots is recommended. Cold muscles and restricted mobility are common causes of golf-related overuse.

Question 13

Which padel technique helps avoid shoulder overload in padel tennis?

Accepted Answer

Shot power should not come exclusively from the arm, but should involve the legs, hips and core. Clean technique reduces shoulder strain and improves control. Racket choice is also important: very heavy or head-heavy rackets place more strain on the shoulder and elbow. Lighter models with vibration damping and a suitable grip size are sensible for many recreational players.

Trening, prevencija, tehnika & upravljanje opterećenjem

Trenirajte pametno, ostanite bez ozljeda

ČESTO POSTAVLJANA PITANJA (FAQ)

SVA PODRUČJA LIJEČENJA

MEDICUM-PALMA
LIJEČNIČKI CENTAR