Training, Prevention, Technique & Load Management

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.