What Causes Exercise Injuries Will Also Cure Them

Online, March 14, 2010 (Newswire.com) - A lot of the clients I've worked with over the years suffered exercise injuries of some kind.

Some of these individuals were:

* Golfers with shoulder problems
* Runners with knee pain
* Tennis players with chronic ankle sprains
* Avid exercisers with low back pain
* Soccer players with ACL tears

These are just a handful of examples.

Interestingly enough is that I've recently come across statistics that showed how sports and exercise injuries are on the rise.

How can this be?

I mean, technology has advanced quite a bit. There are a number of new exercise machines designed to provide safety, there are better shoes for running that provide ankle and arch support, there are knee braces, orthotics and the list goes on.

But, despite the rapid advancement of technology toward injury prevention we are seeing a growing number of injuries.

And, oddly enough many health and fitness professionals recommend avoiding certain movements or activities that cause an exercise injury. Now, I believe there are times when this is true like in the initial stages of a more severe injury.

But, eventually the cause of an exercise injury must also be a part of the rehabilitation program-the cure.

Why would I say something that seems so absurd?

Because, the old acronym of Rest, Ice, Compression & Elevation (RICE) that is often recommended has its limitations and is only effective in the short-term.

To give an example, have you ever known someone who sustained an exercise injury that forced him/her to limit or avoid certain movements or activities?

Then once the injury seemed to have been 'cured', they returned to the same activity.

At first they eased back in, not really pushing their limits and all seemed ok...

But, upon resuming that activity as they did before the injury it didn't take long before that injury started becoming problematic once again.

And, once again they found themselves limiting or avoiding activity until the pain went away and the cycle just repeats itself over and over.

It's baffling and frustrating as hell for most which often results in false beliefs such as:

* "I can't run anymore because it's bad for my knees"
* "I can't do squats because I have a bad back"
* "I can't play golf anymore because of the arthritis in my shoulder"
* "I can't play tennis anymore because I have weak ankles"
* "I'll always have this injury because of old age"

Most injury sufferers establish these types of beliefs not realizing that in many cases, exercise injuries are the result of:

1. Muscle imbalances & inefficient movement mechanics
2. Poor balance & flexibility
3. Lack of strength & stability

Simply avoiding certain activities and movements result in altered movement mechanics and increased stress to other areas of the body that compensate for the injured areas.

So, over time the same injuries keep coming back and often times other unexplained aches, pains and injuries develop.

I believe there are 2 main reasons responsible for exercise injuries:

Reason #1-is the reliance on machine-based exercises which have poor carryover into movements and activities performed outside of the gym (example: performing leg extensions versus lunges to improve explosive lower body power)

Reason #2-is inefficient muscle recruitment patterns (example: overusing the lower back versus the hips during a squat)

So, back to what I was saying about the cause of an exercise injury also being the cure...

Let's say during a game of tennis your opponent hits a shot toward the sideline. You sprint toward the ball planning to deliver a forehand but as you decelerate and plant your outside foot you roll your foot over which causes an ankle sprain.

At some point during the exercise rehabilitation program, movements that train control during deceleration must be included.

Why?

Because, if inefficient control of the hip, knee and/or ankle during deceleration can cause an injury then training control of the hip, knee and/or ankle during deceleration must be trained to minimize the risk for future injuries.

Ignoring or avoiding this component will only keep you prone to future ankle, knee or hip injuries down the road.

I've said many times that all movements are NOT bad...

...lack of conditioning and preparation is because without properly training the movements the body develops inefficient muscle recruitment patterns that lead to muscle imbalances and muscle imbalances lead to pain and injuries.

It's that simple!

Keep in mind this doesn't mean that someone who tore their ACL during a soccer game while cutting or turning should immediately perform cutting and turning movements.

Your main criteria is what the individual can perform properly and pain-free. The best place to begin is with core stabilization exercises to prevent exercise injuries. Then incorporating a progressive program where improvements in functional performance can be made with the ultimate being cutting and turning movements in this case.

There are many, many different examples but the key point is to remember that the cause of exercise injuries should, at some point also be part of the cure.