Injury Prevention - Smart Training To Avoid Injuries
As a trainer and athlete I feel it is so important to address the
issue of injury prevention. To many people train for their goal
discounting that injury prevention training will get them there
faster and safer. If you get hurt because your helper muscles were
not strong enough then you are actually delayed in achieving your
goals since now you have to heal first and rehab the area.
You will know what area to address best by the chosen sport or
goal you have but some of the most common areas ignored are the
postural muscles, knee stabilizers, hip to lower back and transverse
The muscle attachments also need special care but they are
triggered during the conditioning of the above mentioned muscle
groups. You also want to keep in mind that conditioning for injury
prevention utilizes lighter weight, body weight and higher reps
or timed intervals. Control and proper form must be abided but the
rep speed can vary from pulses to super slow. A combo of cycling
these rep speeds is sometimes best but relative to certain exercises,
you would not want to do pulsed with cable inner or outer thigh.
Postural muscles include the rotator cuff and rhomboid muscles.
The rotator cuff is also known as the SITS muscles given by their
names: Supraspinatus, Infraspinatus, Teres Minor and Supscapularis.
People with very weak rotators will usually have shoulder blades
which stick out at the lower point. Keeping the chest stretched
is also crucial to aid in this injury prevention process.
Internal and external rotation exercises done with the elbow
at hip and arm bent at 90 degrees are the most common. You can use
a band or cable. For dumbbells you would want to be side lying and
ensure your cervical spine is straight.
Standing rotation is also popular with arms up and straight
out to side, bent at elbows 90 degrees, you slowly lower the dumbbell
forward down then slowly up again ensuring to keep the elbow perfectly
inline with the shoulder joint.
Working on the pec dec facing the back back, called reverse
pec DEC, is an ideal way to hit the rhomboids but make sure your
arms are soft throughout exercise but not bent nor straight at any
point throughout the movement.
Knee stabilizers generally are medial and lateral collateral
running on either side of the knee (inside and outside of knee).
Working on a slide board is a great option but for those with no
access to that you can simple do inner and outer thigh work using
a cable or exercise band.
Hip hikes are great for the hip to lower back area. Standing
on a step with the foot closest to the step (standing latterly to
the step, your side to step rather than facing or back to them),
slower lower the foot not standing on the step, toward the ground
using only your hips then back up and down for desired reps. The
movement is all directed by the hip. Don't forget to do the other
Transverse abdominals are widely used in Pilates but some
simple exercises you can try are pelvic tilts lying on your back
and reverse crunches lifting feet toward ceiling.