Hello Results Fitness Fam,
Today we would like to share a quick blog post about Injury Prevention and how it pertains to each and every one of you. This isn’t the most exciting or glamorous topic to speak of in the “fitness” world, but in our opinion, easily the most important. We at Results Fitness preach the importance of exercise (we prefer training with a purpose) as it applies to our everyday life. Dedicate 1 hour of your day to a stronger, healthier you and the rewards will be endless. You will be stronger, happier, less stressed, leaner, and more athletic! Everyone wants to be “skinny” and “lose weight”, which is a good goal to have but shouldn’t be your ONLY goal. Injury Prevention is simply moving correctly and performing movement patterns (i.e. exercises) effectively. It has a cyclical effect: if you perform quality repetitions, then you move better. If you move better, you can lift more/heavier weights at a greater intensity without getting hurt. If you lift more/heavier weight at a greater intensity, your body’s neuromuscular system is taxed beyond its previous limits. When you’re neuromuscular system is taxed more, your body will begin to change (decrease in fat mass, increase in lean body mass and strength, quality of movement improves, etc.)
This is why our performance coaches at Results Fitness harp on the importance of performing quality repetitions. You may not like it, but you have to get used to it. We have nothing but love for ya!
So let’s get down to the method behind the madness:
A flawed movement can be categorized as a movement dysfunction. When the body produces a dysfunctional movement, injuries are more likely to happen. At Results Fitness, we live by our philosophy of Injury Prevention. Injury Prevention at RF is organized with our coaches knowing the functional anatomy and biomechanics that fall within our daily human movements. Our coaches have experience in practicing the correct joint functions and biomechanics prescribed in our programs.
Within a joint’s function, we see a complete series of dysfunctions that can be assessed. Misaligned motions can cause muscular imbalances in working joints. These imbalances also eventually cause injury because of these faulty movements. At RF, we know the proven methods that can fix these dysfunctions. Through our assessments we aim to find these dysfunctions through functional movements. During our member’s training sessions, our coaches prescribe corrective exercises to get the individual’s body moving in an efficient manner. This will help increase strength, eliminate or “fix” injury, and in turn decrease body fat. Sounds like a win-win to me!
At RF, we are familiar with the findings of the Joint-By-Joint Approach. The Joint-By-Joint Approach is explained to be a joint’s specific function; stability or mobility. In the event of knowing the joints function within human movements, this makes a coach’s job easier to prescribe corrective exercises from inefficient movements that some individuals have during their assessments. Our comprehensive approach aims to fix the faulty movements; we want individuals able to move freely without any restrictions.
Scapula (shoulder blade) – Stability
Gleno-Humeral (upper arm meets clavicle) – Mobility
Cervical Spine (upper neck vertebrae) – Stability
Thoracic Spine (middle to lower back vertebrae) – Mobility
Lumbar Spine (lower back) – Stability
Hip – Mobility
Knee – Stability
Ankle – Mobility
The injuries that are likely to happen with the lack of mobility in the ankle is knee pain. Lack of mobility in the hips can cause low back pain. And of lack of mobility in the thoracic spine could lead to neck and/or shoulder pain. When joints lose their specific function; either stable or mobile, that joint above or below will produce a dysfunction causing an unstable or immobile joint. This causes the joint arthrokinematics (the study of the motions that occur within joint spaces during bone movements) to be altered because of its misaligned motions.
Now that we wowed you with our knowledge of how the body works, and probably confused the heck out of you, lets break this down in to layman terms from an RF approach. Basically the joint-by-joint approach is a way to think of how certain joints SHOULD function and how can we get those joints to function properly. For instance, when our coaches cue exercises we always stress the importance of moving only the ‘movable parts’ of that intended exercise. Keeping that core braced, and hips and spine in proper neutral alignment is the #1 rule for every movement pattern our clients perform. We don’t want your shoulders rounding in and lumbar spine dipping on a push up. Not because we like to tell you are doing something incorrectly, but for the very reason this joint-by-joint approach was developed. As noted above, the lumbar spine should be stable and the gleno-humeral joint mobile. If these functions are not met, then our body will gravitate towards the path of less resistance. Which is typically a no-no in world of cross training and in strength and conditioning. Naturally our bodies will move the same way we have been trained in our daily lives. If we sit all day at a desk, the hip flexors shorten+ hamstrings tighten + pelvis is pulled in to excessive lumbar extension = low back or hip pain. See how this works?!?!
So keep in mind the next time we bellow out coaching cues over and over and over! We love to hear ourselves talk, but more importantly we want the best for each and every one of you. This goes beyond “losing weight” and “being fit”. It is a more advanced way of thinking, a piece of the puzzle. Remember, if you move better, you will move more often. Yielding greater attainable, long term results!
Thanks for reading!! And don’t forget to ask questions if you have any regarding this topic.