Fixes to Common Training Injuries

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Eric Cressey and Mike Robertson are two of the most respected strength coaches in the US, run their own strength facilities where they train a number of collegiate and professional athletes and are also excellent writers to boot.

I would highly recommend reading all of their material, in particular their stuff on corrective exercise to prevent and rehabilitate injury.

The above article about the causes of common injuries and their fixes is well worth reading and easy to digest  - here are my cliff notes:

Shoulder pain

Common Causes: tight pecs and lats

How to Fix: soft tissue work for pecs and lats, mobility drills and static stretching, skew the ratio of pull to push exercises (2 pull exercise for every push exercise), add rotator cuff exercises, don't stay in the same seating posture for too long (get up every 20 minutes), do thoracic foam roller extensions

Elbow pain

Common causes: consistent training (rarely a structural problem)

How to Fix: hire a professional to perform Graston on ART, weightlifting straps take some pressure off, substitute/alter exercises, keep wrist alignment neutral

Back pain

Common causes: misuse (rotation about the spine from tight hips) and overuse (training the lower back muscles too often i.e. deadlifts every day), combination of poor hip mobility, weak core, inactive glutes and hamstrings

How to Fix: ART or massage on the lumbar erectors, long duration stretching for hip flexors (upto 20 minutes per stretch), glute activation (glute bridges and side-lying clams for 2-3 sets of 10 pre-training), increase hip to quad exercise ratio, add core stability work (1-2 core exercises at the end of each training session)

Knee pain

Common causes: similar to stuff that causes bad back, quad dominant, weak hip strength, poor ankle mobility, tight quads and ITB, poor hip stabiliser strength

How to fix: Foam roll quads and ITB (particularly around knee attachments), glute activation (glute bridges and side-lying clams for 2-3 sets of 10 pre-training), add more posterior chain strengthening exercises (i.e. deadlifts and RDLs) and single leg work for the hip stabiliser muscles, find alternative exercises that don't give you pain whilst recovering (i.e. deadlift instead of squats, reverse lunges and step-ups instead of forward lunges)

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