Tops Preventing Injuries (2)

8/11/2019 Tops Preventing Injuries (2)

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daunting task an you are motivated to get moving, which is great, but you are worried about getting an

injury which would put your goals on hold.

What does it mean to be in shape?

eing in shape can be either individually de!ined or de!ined by achieving a pre"determine standard. #pro hockey player has to be in a di!!erent type o! shape than a marathoner. $n addition, we don't have to

be in the same type o! shape as the pro athletes to consider ourselves in shape. %he problem with a pre

determined standard is that we push ourselves to achieve that goal possibly more rapidly than our bodyis capable o! achieving which leads to the body breaking down and injuries happen.

So how can you get in shape without getting hurt?

&ere are some o! my tidbits o! advice on preventing injuries.

Play Sa%e

Simply put, exercise in an environment that you can control. ake sure the sur!ace you are exercising

on is clear o! debris, the sur!ace is even and you have ade(uate gripping !or your !eet )sur!ace*shoes+. $!you plan to go on a bike ride choose a sa!e route rather than one in high tra!!ic or on a challenging o!!

road path )not that o!! roading is a bad activity, it's more o! a sa!ety issue+. any people get hurt because

they don't watch where they are going and what they are doin. e aware o! your surroundings.

Be Well "oun$e$

We tend to do the things we like to do and neglect the things we !ind are di!!icult, boring or tedious.

%his can result in imbalances and repetitive strain. or example, the body builder may be very strong

and has big muscles but i! that is all he does he may not have the !lexibilty to move those musclesthrough a !ull range o! motion. %he aerobics instructor may be able to exercise !or - minutes but can

she carry the /lbs bag o! dog !ood to the house?

When it comes to being in shape, developing a program that addresses the di!!erent aspects o! being inshape0 muscular strength, muscular endurance, !lexibility*mobility, aerobic endurance and anaerobic

endurance helps you to be able to handle a variety o! physical !eats.

Start by taking one or two categories o! !itness, as you develop a habit !or exercising, then add another

category o! !itness. ost people getting in shape would do well with developing aerobicendurance*muscular endurance along with !lexibility and then adding the other aspects o! !itness as they

become more !it. %his gives you variety, lessens repetitive strain and helps with the monotony o!

per!orming the same program over and over.

Start slo& an$ go slo&

When starting an exercise program we have a tendency to push ourselves harder than our body is

capable o! handling. We want to get in shape now and we will push ourselves to achieve it. We buy121s o! the next greatest workout program guaranteed to loose weight. We jump !ull into the program


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only to discover our body is not yet ready !or that type o! program. 3ou may not have the physical

ability to per!orm the exercises, your techni(ue may be horrible or your body !atigues too (uickly and

you get hurt. Start with the basic o! all exercise, walking, biking, basic stretching, body weight exercisesand then slowly increase the volume, intensity or complexity o! the activity

$t is generally accepted that increasing your volume or intensity o! exercise, every week or two, by 4percent is a sa!e approach.

5g. 6i!ting weights by increasing only the volume

Week one7 4 set o! 4 repetitions " total 4 repetitions

Week two7 4 set o! 44 repetitions " total 44 repetitions

Week three7 8 sets o! 9 repetitions " total 48 repetitionsWeek !our7 8 sets o! : repetitions " total 4; repetitions

Week !ive7 8 sets o! < repetitions " total 49 repetitions

Week six7 / sets o! 9 repetitions " total 4< repetitions

3ou have to remember that getting in shape does not have an end point. =nce you are in shape you can't

just stop, you have to continue to maintain. %ake it slow and you will still achieve your goals.

Te'hniue Te'hniue Te'hniue

1on't per!orm any exercise i! techni(ue is poor. $t is better to build your body on a strong !oundation

than on a weak !oundation. $t is better to per!orm > high (uality repetitions than it is to per!orm 4 poor(uality repetitions.

#lso, per!orming exercises that re(uire you to be (uick but alters your techni(ue should be avoided until

techni(ue is per!ected. $! you need to cheat to complete a repetition or i! your movement becomes !aulty,stop.

ind someone who is trained in recogniing poor movement )personal trainer, athletic therapist, some

chiropractors, and some physiotherapists+. $t is better to pay !or this service now than when you have to

pay !or help in the healing process o! your injury.

Eli)inate i)*alan'es

$njuries can be the result o! joint immobility, muscle in!lexibility, poor muscle motor control or poorstrength. &aving someone assess you to discover these imbalances may help prevent !urther injury.

1on't over work the show o!! muscles )chest, arms, (uadriceps+, this causes imbalances. $ o!ten

recommend a two to one ratio o! exercise between the show muscles )!ront+ and the opposing muscles.

1on't per!orm the same mode o! exercise over and over, this causes imbalances and repetitive strain.@hange it up.

Stret'h the tight stu%%


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or the general public and !or athletes these are the most common muscles that $ !ind that are in!lexible7

. .suboccipital muscles

. .chest*pectoralis muscles

. .Airi!ormis muscle

. .hip !lexors. .cal! muscles

%hese muscles are o!ten a problem in those who have jobs that re(uire them to sit !or long periods o!

time or with those with poor posture.

1on't over stretch muscles that are already !lexible. %his may lead to hypermobility which can be

another cause o! injury.

Strengthen+A'ti#ate the &ea )us'les

uscles $ !ind that are typically weak are as !ollows7

. .1eep neck !lexors " (uadruped neck retraction

. .rhomboids and trapeius muscles " %'s and 3's

. .serratus anterior " scapular pushups

. .@ore muscles )glutes, abdominal muscles etc+ " planks, mcgill crunches and side planks, bridges

. .%ibialis anterior )shin muscles+ " toe ups

Get Balan'e$

=ne o! the leading cause o! !alls in the elderly is poor balance. alance, or proprioception, tells our

brain where our body is in space which then helps the muscles around our joints to help keep up upright.%raining with dumbbells orone legged activities helps develop proprioception.

# good way to start developing your balance is by, each morning while your brush your teeth, stand on

one !oot when you brush the top row o! teeth. When you brush the bottom row, switch to the other leg.#s you get better at this, and you can stand without wavering, then close your eyes. #s you improve,

then other more challenging activities can be added.

-earn to hip hinge

ack, knee, ankle and !oot pain may be a result o! poor motor control at the hip. $ see this in many

injured people. Aoor s(uatting techni(ue and poor li!ting techni(ues is o!ten a result o! poor movementat the hips. $n the case o! li!ting injuries the back !lexes more than the hips thus causing more strain on

the back. any people can't complete a !ull s(uat without knee pain. =!ten, this can be associated with

poor movement at the ankle and at the hip.

http7**www.youtube.com*watch?vB&D5EF!eatureBplayerembedded


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ary your #olu)e an$ intensity

$n the art o! strength and conditioning, strength coaches develop programs in the attempts to improve

per!ormance but also to prevent over training. %his type o! training approach is called periodiation. $nessence, it is a program that has changes in either volume o! work or the intensity o! the work.

=ver the course o! a training period, say 9 weeks, you would see throughout the week the

intensity*volume change. =ne day would be harder than average, another day may be lighter and

another might be average but by the end o! that training program the athlete is capable o! per!ormingmore work or work at a higher intensity. %raining at high intensity all the time can wear down the body

and cause injury or overtraining.

"e'ogni/e o#ertraining

%he signs o! overtraining are as !ollows7

. .di!!iculty sleeping

. .elevated heart rate

. .getting sick more !re(uently

. .unable to accomplish workouts you used to per!orm

. .!atigue, lack o! interest to work out, depression

. .decreased appetite

. .weight loss

. .increased rate o! injury

$ suggest monitoring your heart rate every morning upon waking. onitoring yoursel! now will allow

you to see your heart rate decrease as you get in shape. $! you are overtraining or you are coming down

with a cold your morning heart rate may be approximately 4 beats a minute higher than normal.

Don0t e1er'ise through the pain

Aain that persists a!ter a warm up, worsens throughout the workout or results in increased pain a!ter a

workout should be avoided. Working through the pain may only result in being out o! commission !or a

longer period o! time.

$! you can, reduce the volume and intensity o! your exercise by at least >H. $! pain still persists thenseek treatment. $n the meantime, as you heal, choose di!!erent exercises that do not cause pain.

"e$u'e the stress on the joints

5very time we run*jog there is a signi!icant increase in !orce on the body )about 8 to / times your

bodyweight. =ur joints have to be able to withstand these !orces or else they are going to get damaged.

$! you have joint pain or want to prevent joint pain chose exercises that are less stress!ul on the joints.Speed walking is !ar better on the joints and actually burns more calories. =ther exercise methods are

exercising in the pool )pool running+ or using a stationary bike or elliptical. #s your conditioning


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improves as well as your strength then it may be possible to increase the stress on the joints, depending

on the reason !or joint pain.

Eat &ell

%hough many people exercise at the same time as restricting calories we need to ade(uately !uel ourbody so that it can re!uel and repair our body. Decent research has even !ound that those who restrict

their !at consumption below /H tend to have a great change o! injury. $! you are looking at building

muscle to help with weight loss then ensuring ade(uate protein in your diet is important. #mino acidsare the building blocks o! muscle.

Tae a *rea2

5ven the best athletes take a break !rom time to time. We get stronger and more !it when we rest.

@onstant training prevents you !rom recouperating there!ore having days o! rest or light activity can help

you improve and prevent injury. 5very six to eight weeks take a break and just go !or a light walk, li!t

some light weights, do some light yoga.

Con'lusion

Demember, not all injuries are preventable. When starting take it slow, be well rounded, work on

imbalances, per!orm with excellent techni(ue, vary your workout and every once in a while take abreak.

Getting in shape is not a race and you don't win beause you get there !irst. 3ou win because you get in

shape and become healthier.


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"e'o))en$e$ Stret'hes

Su*o''ipital 3us'les4

%he suboccipital muscles are located at the base skull*top o! the neck. %hey have a tendency to be asource o! pain locally and a source o! headaches. %hey are o!ten a problem because many o! us tend to

slouch. $! you slouch and you have to look at a computer screen your head has to extend backwards

)relative to the neck+ to be able to see the screen. %his causes the muscles to be perpetually under

contraction. %o stretch these muscles per!orm the double chin exercise.

%his is also a great exercise !or those who have a cervical disk herniation or derangement. $! you haveneck pain that hurts when you per!orm this exercise but the pain decreases as you repeat the exercise thisis an excellent exercise !or you.

%his is also one o! the stretches $ get !or people who need to work on their posture.

Chest+Pe'toralis 3us'les4
http://drnotley.com/ARTICLES/PHYSICAL/neck%20retraction%20exercise.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/neck%20retraction%20exercise.html


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%he chest muscles are made up o! two di!!erent muscles, pectoralis major and pectoralis minor.

Aectoralis major is the big chest muscle that we can see. Aectoralis major goes !rom the sternum*ribs

and crosses the shoulder. Aectoralis minor is !ound deep to pectoralis major and goes !rom the ribs to

the shoulder blade )scapula+. When tight pectoraliss major rounds the shoulder inwards. Aectoralis

minor, when tight pulls the shoulder blade up and over the rib cage. oth o! these muscles can a!!ect the

mechanics o! the shoulder. %ightness in these muscles is also associated with neck tightness. %hese

muscles are o!ten in!lexible while the muscles in the mid back are weak0 an imbalance occurs. %he

likely reason is that we use the muscles in the !ront o! our body so much and do very little activity !or

the upper backs muscles. Aer!orming the stretch while s(ueeing the shoulder blades together will helpwith the in!lexibility o! the chest muscles and will help with activating the muscles o! the middle back.

%ry out thiscorner stretch.

The Piri%or)is 3us'le7
http://drnotley.com/ARTICLES/PHYSICAL/pectoralis%20major%20corner%20stretch.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/pectoralis%20major%20corner%20stretch.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/pectoralis%20major%20corner%20stretch.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/pectoralis%20major%20corner%20stretch.html


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%he pir!irmis is o!ten sources o! tightness in the back

side o! the hip. %he piri!ormis o!ten can be a source o! pain in the buttocks or causing pain down into the

back o! the thigh. $t may also be a cause o! IsciaticaI"like pain pain. %he piri!ormis muscle travelsthrough the same hole in the pelvis that the sciatic nerve travels through. yo!ascial muscle tightness

can a!!ect this nerve and cause similar pains as that o! true sciatica. @lick here !or a !ulldescription o!

the piri!ormis stretch.

5ip !le1or 3us'les4

Sitting !or long periods o! time shortens the hip !lexors. %he hip !lexor muscles attach onto the spine as

well as the pelvis. %his can alter the !unction o! the spine as well as the pelvis this can result in

problems in the lower back as well as the hamstrings. %he kneeling lungeis my !avorite exercise to give!or in!lexible hip !lexors.

$! you have a job that re(uires you to sit !or long periods o! time or you are bent over a lot during your

sporting activity )hockey players and cyclists++ then this stretch is !or you.

Cal% )us'les4
http://drnotley.com/ARTICLES/PHYSICAL/piriformisstretch.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/piriformisstretch.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/piriformisstretch.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/kneelinglungestretch.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/piriformisstretch.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/piriformisstretch.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/kneelinglungestretch.html


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Wearing shoes that have a heel constantly keeps our

cal! muscles in a shortened position. $n addition, having a job that re(uires us to sit all day causes our

cal! muscles to be shortened. Jow, considering being a runner who runs several miles, the cal! musclesget over used and at the same time are in!lexible. %his may explain why people develop di!!erent typeso! tendonitis such as #chilles tendonitis. $n addition, tight cal! muscles will a!!ect the mobility o! the

ankle so when you s(uat you will have a !aulty movement pattern which can lead to injuries at the knee.

%ry per!orming this cal! stretchwith your lead leg both straight and bent.

"e'o))en$e$ Strengthening E1er'ises

Deep ne' %le1ors

%he deep neck !lexors are at the !ront o! the spine, immediately in!ront o! the

vertebrae. %hese muscles are o!ten weak and inhibited a!ter a motor vehicleaccident. %hey are also inhibited and deconditioned i! you sit or stand all day

with your head !orward in!ront o! your shoulders. %hese muscles are associated

with a !lattening o! the cervical spine )loss o! it's natural backwards curve+ or areversal o! the cervical spine )!orwards curve0 kyphotic+. %he neck retraction

exercise to help stretch out the suboccipital muscles helps to activate the deep

neck !lexors as well. #nother more challenging exercise !or the deep neck!lexors is the (uadruped neck retraction exercise )note7 arm is behind back only

to show movement o! neck+. 3ou can build on this exercise by adding

resistance by using tubing draped over the head and held by the hands+. 3ou canalso work on the neck retraction !ollowed by turning the head as in this video.

"ho)*oi$s an$ Trape/ius )us'les
http://drnotley.com/ARTICLES/PHYSICAL/calfstretch.htmlhttp://www.youtube.com/watch?v=DrQzSrOMRK0http://www.youtube.com/watch?v=DrQzSrOMRK0http://drnotley.com/ARTICLES/PHYSICAL/calfstretch.htmlhttp://www.youtube.com/watch?v=DrQzSrOMRK0


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%he rhomboids are o!ten over looked. $t is

rather easy to over look then because they

are !ound on our back side between ourshoulder blades. %hese muscles are o!ten

inhibited by inactivity and are cause o!

rounding o! the shoulders. Aoor activity o!these muscles means poor mechanics at the

shoulder which can lead to shoulder injuries

such as impingement syndrome or shoulderbursitis. %o train these muscles $ per!orm

%'s and 3's. y !avorite piece o! exercise

e(uipment to per!orm these two exercises is

the %DK suspension trainer, but you can alsouse elastic exercise tubing.

Serratus Anterior

Serratus anterior is !ound on the side o! our ribcage andtravels up into our armpit and attaches to our shoulder

blade. =ne o! the jobs o! this muscle is to hold the

shoulder blade against our ribcage. Weakness o! thesemuscle leads to our shoulder blades popping up o!! o! our

rib cage as we do a pushup. #nother job this muscle has

is to aid in abducting out shoulder blades as we raise our

arms over head. #ny weakness or dys!unction in thismuscle can cause a movement dys!unction at the shoulder

which can lead to shoulder injuries. %he scapular pushupis an excellent way to start training thismuscle. $! you can't per!orm it on the !loor then try per!orming it against a wall or with your elbows on

a bed*bench. @heck out this video as well

Ti*ialis anterior (shin )us'les

%he muscles at the !ront o! the shins are responsible !or li!ting the !oot up. %hey are also responsible !or

aiding in maintaining the arch in the !oot while walking or running. strengthening these muscles so theycan handle the repetitive strain o! long walking or running is important !or preventing walking*running

injuries such as shin splints. Aer!orm this exercise by standing with your back resting on the wall and

!eet out !rom the wall. %he !urther away !rom the wall you are the harder the exercise will be, especiallyi! you have a shoe with a heel. With the body straight, li!t toes up o!! the ground.

Core 3us'les

%he core muscles include all those muscles that

attach to the pelvis. %his includes the glute
http://www.youtube.com/watch?v=iz-6mGus5jkhttp://www.youtube.com/watch?v=iz-6mGus5jkhttp://drnotley.com/ARTICLES/PHYSICAL/anteriorpushup.htmlhttp://www.youtube.com/watch?v=0NVzzEqetKEhttp://www.youtube.com/watch?v=iz-6mGus5jkhttp://www.youtube.com/watch?v=iz-6mGus5jkhttp://drnotley.com/ARTICLES/PHYSICAL/anteriorpushup.htmlhttp://www.youtube.com/watch?v=0NVzzEqetKE


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muscles, hip !lexors )iliacus, psoas major and rectus !emoris+, groin muscles, the hamstrings, abdominal

muscles )rectus abdominus, internal and external obli(ues and transversus abdominus, the (uadratus

lumborum, multi!idii muscles and the erector spine. %he core muscles are important !or stabiling thelower back and hips. $t is also important !or trans!erring the !orce generated by the hips to the shoulders

in activities like throwing a ball. %hese are the !our exercises $ suggest people start with7

Plan" Alanks develop the !ront side o! the core. $t prepares you !or per!orming !ull pushups. $t can be

challenging. Watch the video to see how the exercise is per!ormed.

$! you can't per!orm the !ull plank there areways to make the plank easier.

3'Gill Crun'h

Degular crunches tend to !latten*!lex the lower

back placing added stress on the discs betweenthe vertebrae. Since the discs are o!ten injured

with !lexion movements minimiing repetitive

!lexion an e!!ective way at minimiing injury.%his exercise a way to prevent excessive

loading o! the spine but also strengthen the

abdominal muscles. Watch this video to see how

the exercise is per!ormed

Si$e plan

%his exercise strengthens the side o! the core

along with the supporting shoulder. %he side o!

our body is o!ten neglected in strengthening.Desearch has !ound that those who can't hold this

position !or 4.> minutes were more at risk !or

having back pain. Deadhow the exercise isper!ormedor just watch the video

Bri$ges

%his exercise activates the gluteal muscles which

are o!ten a inhibited because we sit on chairs allthe time. %he common term !or this inhibition is

call gluteal amnesia. $ o!ten !ind this in people

who have jobs where they sit !or long periods o!
http://www.youtube.com/watch?v=xFGXIMoArw4&NR=1http://drnotley.blogspot.com/2011/01/front-plank-taking-old-exercise-and.htmlhttp://drnotley.blogspot.com/2011/01/front-plank-taking-old-exercise-and.htmlhttp://www.youtube.com/watch?v=Ey9uiWiiL6Ihttp://www.youtube.com/watch?v=Ey9uiWiiL6Ihttp://drnotley.com/ARTICLES/PHYSICAL/sideplank.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/sideplank.htmlhttp://www.youtube.com/watch?v=hOzEG9S-1LM%20http://www.youtube.com/watch?v=xFGXIMoArw4&NR=1http://drnotley.blogspot.com/2011/01/front-plank-taking-old-exercise-and.htmlhttp://www.youtube.com/watch?v=Ey9uiWiiL6Ihttp://www.youtube.com/watch?v=Ey9uiWiiL6Ihttp://drnotley.com/ARTICLES/PHYSICAL/sideplank.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/sideplank.htmlhttp://www.youtube.com/watch?v=hOzEG9S-1LM%20


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time and when they are unable to per!orm a hip hinge )behind at the hips rather than at the back when

bending !orwards+. Watch the videoor readhow the bridge is to be per!ormed.

%he bridge also activates the transverse abdominus and multi!idii muscles which are responsible !orstabiliing the spine.
http://www.blogger.com/%20http:/www.youtube.com/watch?v=yOPkM2pzznchttp://drnotley.com/ARTICLES/PHYSICAL/bridge%20exercise.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/bridge%20exercise.htmlhttp://drnotley.com/ARTICLES/PHYSICAL/bridge%20exercise.htmlhttp://drnotley.blogspot.com/2011/07/trx-spine-stabilization-for.htmlhttp://www.blogger.com/%20http:/www.youtube.com/watch?v=yOPkM2pzznchttp://drnotley.com/ARTICLES/PHYSICAL/bridge%20exercise.htmlhttp://drnotley.blogspot.com/2011/07/trx-spine-stabilization-for.html

Tops Preventing Injuries (2)

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