Yesterday was my first SMS workshop in Canada! SMS is a unique training technique that includes Stability, Mobility and Strength exercises. I’m just about to launch my new online program, a completely personalize training plan — I’ll have more details on that in next week’s newsletter! Have a wonderful week!!
What causes injuries?
We need to understand the patterns, risk factors, and physiology of sport injuries to provide insights that can help with prevention and treatment.
Fitness facilities provide an avenue to engage in physical activity, which is widely encouraged to improve health. Unfortunately, with all forms of physical activity there is a risk of injury.
With general free weights and exercise group classes, overexertion and strenuous or unnatural movements account for the highest proportion of injuries (53%) for each activity. Getting hit, contact with equipment or a wall is common for high intensity activities (47%), and falls from equipment are associated with the majority of treadmill injuries (71%). Dumbbell injuries are most commonly due to weights falling or dropping on the individual (78%).
The overall range of lumbar rotation is approximately 13 degrees. The rotation between each segment from T10 to L5 is 2 degrees. The greatest rotational range is between L5 and S1, which is 5 degrees.
So if you’re relying on the lower back to make a turn, you’re inviting an injury!
How to prevent injuries?
Studies have shown a high correlation between hip movement dysfunction and lower back pain.
- Mobility is the unrestricted ability to move a joint through an optimal range of motion without pain.
- Stability is the ability to hold a joint in a given position or shortened range of motion.
- Power and Strength are the ability to recruit muscular contraction for the purpose of bearing or moving a load through a given range of motion.
Moving well = Stability / Mobility / Flexibility
- Increase body awareness / Proper form.
- Push yourself BUT progress slowly / Strength.
- If you are a beginner then act like a beginner — use a trainer and/or do your research.
- Don’t try advanced exercises because someone else can do them, it may have taken them years of practice.
- Hamstring stretch.
- Cat and Cow stretches.
- Lumbar spine stretches / spinal twist.
- Hip flexor stretch.
- Bird dog.
- Knee to chest / Keeping the back natural.
- Pelvic tilt / Bridge.
- Toe touch, sit-ups, leg lifts, deep squats.
- Don’t use weights.
- Most importantly: don’t ignore the pain and hope it will go away!
The knee is the biggest joint in your body. Two discs called the menisci separate the upper and lower bones. The upper leg bone (the femur) and the lower leg bones (the tibia and fibula) are connected by muscles, tendons, and ligaments. The outer covering of the bones inside the knee joint are encased by articular cartilage, which not only provides a smooth, slippery surface for joint movement, but also absorbs shock.
- RICE — Rest, Ice, Compression, and Elevation.
- Exercise a bit. Moving around will help circulate blood to your knee and encourage healing. However, wrong exercises or too much and too soon can damage your knee even more.
- Wear comfortable shoes with a cushioned sole, as these are the best option for people recovering from almost any knee injury.
- Don’t rest too much. After surgery or a major trauma, it’s always best to give yourself time to rest and heal. But once you’re in the recovery phase, resting your leg too much will stiffen it and make it difficult to walk.
- Don’t risk falling. Pushing yourself to do too much too soon could result in a fall or injury. To prevent a fall, make sure your home is well lit, the floors are clear, and things you need are easily accessible.
- Don’t ignore your weight. Losing weight can help you reduce the amount of pressure and stress on your knee.