Monday Motivation (WEEK 8): Don’t Add Weight
Hope everyone is doing well and is pain-free! In this weeks edition, we are going to talk about adding strength to the dysfunction. In other words, adding weight to an exercise when one doesn’t have the proper range of motion to properly do said exercise.
If you can’t squat well, simple: don’t squat. You squat when you are able to squat. Some things in the fitness industry are difficult but this is a simple idea that everyone in the world should know. If you can’t do a movement properly, you better not be trying to make it harder to that exercise you already can’t do. Before you go to squatting, you need to work on your hip and ankle mobility and make sure your lower back isn’t doing a lot of work. If you are struggling to get into the proper squat position, we need to start with the in-line lunge. It’s really not a lunge at all, more like a split squat by definition, your feet are not going to be moving. We need to work on the range of motion and doing these split squats and working on bringing the hips down will help your mobility.
I want to discuss a case study that Mr. Boyle experienced in his time working with an NBA all-star guard. The first being the guard in the NBA, this individual had an oblique strain. Like I have said in the previous weeks, the injury was at the oblique, but you better believe it didn’t start there. In using the functional movement screening (discussed at a later point) Boyles findings were a score of 0/3 in the inline lunge on the right leg. That being that this NBA all-star guard couldn’t do a proper split squat with his own body weight. As the player and Boyle talked more and more the athlete let Mr. Boyle know that he had turf toe previously. Boyle’s eyes lit up. The turf toe led to the athlete walking on the outside of his foot, which lead to decreased hip mobility because the hip was always externally rotating to compromise for the foot. This led to a lack of mobility in the hip which placed greater stress on the core and resulted in an oblique strain. This was a real problem for an NBA guard because externally rotated hips take away hip mobility for spin moves. These spins should be taken at the hip, but because of the lack of mobility, there was excessive stress on the core resulting in the oblique strain.
On a side note, this is an example of needing to tell your trainer everything you have experienced with your body in the past. You never know what can lead to another body part getting to much stress on it and causing an injury.
In Good Health Always,
Sean Maloney and the ToneUp Club Team