09 Jan Strength Training Tips for Injury Prevention
Strength training has long been linked with its effects on speed, power, agility and muscle mass, but often overlooked are the amazing benefits it offers for injury prevention. Strength training builds the strength of the muscles, tendons, ligaments and bones. Muscles and tendon strength is important for keeping the body in proper alignment and for protecting the bones and joints when moving or under impact. Bone strength increases in strength training due to the overload placed on them. Ligaments become more flexible and better at absorbing the shock applied to them during dynamic movements. Learn the elements of a balanced strength training program and how it can benefit you.
Avoid Injury with a Fitness Evaluation
Injuries can happen to anyone regardless of age or athletic ability. Strength training can help you avoid injury, but needs to begin, first, with an evaluation of your individual biomechanics to determine what areas of your body are more susceptible to injury and in need of strengthening. During a fitness evaluation with our Mile High Spine & Pain Center staff, we will perform a series of tests that will reveal where your specific strengths and weaknesses are. Many injuries find their source from weak muscles that are not equipped for the demands of the activity that they are engaged in. For this reason, it is always wise to couple resistance training with regular training. Weak or inhibited gluteal muscles are often the cause of lower back and lower limb injuries as are misaligned structures. Muscle imbalances– are often contributors to injury as well. The relationship between the strength and length of the muscles around a joint is known as muscle balance. During our initial evaluation, we will assess both the stationary and dynamic muscle balance status. Discovering where your muscle imbalances are before you begin a fitness program allows us to work on strengthening the weaker areas so overcompensation injuries are avoided.
How to Prevent Muscle Injuries
One of the most common fitness-related questions is: “How can I prevent myself from getting injured?” Because the risk of injury is so high with exercise programs, all patients are encouraged to have a functional movement test/fitness test before they begin any exercise program–this is true for seasonal athletes as well as newcomers. But functional movement tests are not the only tip for avoiding muscle injuries. Included in our recommendations for safe and successful exercise are the following suggestions for preventing muscle injuries:
Start with a functional movement screening (FMS). FMS testing evaluates your movement patterns to identify and eliminate improper movements that can lead to injury. A FMS consists of seven tests: the squat, hurdle step, lunge, shoulder mobility, active leg raise, pushup, and rotary stability. After we have the results of this screening, we can help you incorporate strength training and corrective exercises to restore your proper movement.
Use a heart rate monitor. Heart rate monitors are great tools for making sure you don’t overtax your body. Most injuries occur from overworking your muscles. Heart rate monitors, coupled with knowing what zones you should stay in during exercise, can help you keep your muscle glycogen stores from getting depleted during exercise and putting you at risk for injury. We can help you determine your max heart rate which uses a formula based on your age, gender, weight, resting heart rate and VO2 max.
Incorporate eccentric strength exercises. Simply put, muscles are more resistant to injury when they are strong enough to maintain the loads required of them. After your functional movement test, we can customize a plan that targets your weaker areas with strength training exercises to improve your performance and help you prevent injury.
Track your vitamin D levels. The National Institute of Health advises that athletes (and non-athletes) know and track their vitamin D levels to avoid injury because Vitamin D deficiency can put you at increased risk for injury and prolonged recovery. Vitamin D is an essential component to achieving optimal muscle function. “Vitamin D has been proven to reduce inflammation, pain, and myopathy while increasing muscle protein synthesis, ATP concentration, strength, jump height, jump velocity, jump power, exercise capacity, and physical performance.”
Warm up but under-stretch. Every exercise routine needs a warm up–a light, 5-10 minute activity that may cause a slight sweat, but nothing strenous. The goal of a warm-up is to elevate your heart rate and respiratory rate. This action increases the blood flow, aiding in the transportation of oxygen and nutrients to your working muscles. The warm up also physically increases muscle temperature which can help you achieve a safer more effective static stretch. Static stretching before exercise (3-5 second holds) for 5-10 minutes can help you avoid injury, but needs to be done correctly. Our team can help show you how you can safely and effectively stretch before exercise to help you avoid injury. (If pre-workout stretching is done incorrectly you can actually increase your injury risks!)
Get regular chiropractic treatment. Chiropractic care is effective for injury prevention because it emphasizes proper alignment of the spine and pelvis. Malalignment of the spine can cause unnecessary tension on one particular body part versus an equal distribution of pressure leading to a wide array of injuries.
Call for a Strength Training Consultation
We want you to enjoy all that your body is able to do and to be free to do as you wish. With proper prevention and regular maintenance, you can be assured that you are doing your part to stay injury free. Mile High Spine & Pain Center provides injury prevention plans to patients in Westminster and Broomfield and can help you on your way to success with your goals. Call (720) 507-0080 today to schedule your free consultation!