Monday Motivation (WEEK 6): Injury Prevention
Welcome back to another week of Monday Motivation. In this weeks edition, I am going to get into some common areas of the body where we tend to see clients getting pain. In addition to this, I will discuss some ways that we can avoid getting these injuries/pain that we tend to see happen to individuals more then we would like.
The process is actually kind of simple. If you lose ankle mobility, say sprain an ankle or never had great ankle mobility and don’t work on it, you will see knee pain start-up in the next couple of weeks. If you lose hip mobility, you will see low back pain in the next couple of weeks. This is a big one we tend to see. In this day and age, most adults are sitting down for work at least 8 hours a day and not moving around much. I tell everyone that I train that every 2 hours you should get up out of your chair and do some static stretching and also walk around your building. When we are sitting for such prolonged periods of time our hip flexors are always in a flexed position and that decreases our hip mobility drastically- leading to low back pain. If you want to decrease your low back pain, you must work on improving the mobility of your hips. The next location where we see pain is in the neck and shoulders. If we lose mobility of our thoracic spine also known as our middle back you will see the pain in either the joint above or below, in this case, the lower back or neck and shoulders. In all of these cases, it comes back to one simple rule to follow. Where ever you are experiencing the pain, look one joint above or below to find the root cause of the problem. One of those joints will not be functioning properly and once we solve that issue, the pain one joint above or below will go away. For example, if someone is to have an injury to their knee, don’t justice the knee- inspect the hip and ankle joint and see where the problem started at. For myself, I tore my ACL as a Sophomore at Maine South in a basketball game. I didn’t have the knowledge I do now so I didn’t know how to really process what happened. Now that I have learned how the body works and to examine the body in a joint-by-joint approach I have realized that I was very quad dominant in my squatting, the muscles we do not want to be used in a squat and they gave out on me because I had poor hip mobility which led to tearing the ACL and the start to a 10 month recovery.
I also would like to note that it is always better to undertrain then over train. There is always tomorrow to get back to the gym and better yourself. Not when you have an injury though, you’ll be limping into physical therapy for the next couple of months. If you stay consistent with your exercising, there is no need to over train. Trust the process and get back at it tomorrow.
In good health,
Sean Maloney and the Tone Up Club Team.