Injuries - How we avoid them
Whether you're into the full swing of your sport (dynamic expression of athleticism in performance conditions) or off season conditioning (which involves a lot more "tonnage" through the body) you'll appreciate the value of being injury free!
It's our opinion that most injuries come from the "tight" but LONG, eccentrically loaded muscles and kinematic pairs (incorporating joints capsules, ligamentous structures and tendons), not the traditionally thought SHORT, concentrically loaded structures.
With this in mind - the obvious injury prevention regimen would look something like this:
1. Ensure you can dissociate all your limbs from your axial skeleton with control (eccentrically and concentrically).
2. Know your body type. If you're floppy, stabilise all major junctions in your body (shoulders, pelvis and thoraco-lumbar junction would be great places to start). If you're stiff, ensure you can achieve appropriate glide in all major junctions of your body (shoulders, T-spine, hips and ankles).
3. Address your concentric spots first with the intervention of your choice (lacrosse ball, supernova, golf/tennis balls, rollers, bands, static and dynamic stretches etc).
4. Quickly follow by stabilising and activating your eccentric spots (dynamic balance work, open chain movements, slow proprioceptive controlled movements - loaded or unloaded, sensory deprivation tasks, prime movements for the area etc).
5. Integrate 3D movements into your preparation phase before moving to specific warm ups.
This routine can prime your body for efficiency prior to your workout as to give you the greatest gains from your session or focus.
Post session, addressing issues can be just as important. Here is how we go about it:
1. Repeat 1-4 as needed.
2. Nutrition - whole food asap.
3. Other flushing modalities like baths, immersions, massage, and essential oils etc.
4. Have appropriate restoration time to adapt.