Five tips of corrective exercise, one should be obvious to even the most novice of exercisers. The other four maybe not so much…Follow these to help prevent injuries
- ALWAYS warmup before working with weights, running, jogging, etc. Proper warmup should consist of foam rolling/self myofascial release, light stretching with body weight movements, and then I prefer to run through a short easy circuit that will mimic some of the heavier lifting I’ll be doing later in the workout. Warming up takes me 15-20 minutes. It’s better to take those 15 minutes pre-workout to get ready to go then have an injury sideline you a substantial amount of time, hampering your goals and negating your progress. Many do not see the value in an adequate warmup until after they have succumbed to an injury. Warming up is the first component of corrective exercise.
- When barbell benching or pressing heavy, allow the the barbell to rest in your palm not in the pocket of your hand. If a great amount of weight is sitting in the pocket of your hand near your fingertips it will cause an overextension at the wrist.
- Any type of jumping….land quietly. If you land flat footed and you can hear the impact then you’re not allowing much give for your joints. If landing softly/quietly into a squat position you will have a lot less force pounding into your ankles, knees, and hips.
- When sprinting. Build yourself up, do not start at 100%. While this may seem obvious to some, from my experience I can tell you it is not. Many people like to get as much done in as little time as possible. Refer back to point #1. Start with a jog, sprint 50%, sprint 75%, sprint 90%, and then complete your working sets at 100%.
- Making sleep a priority. This may also seem obvious but i feel confident this is BY FAR the most overlooked aspect of a healthy lifestyle. Without sleep, we cannot recover, without recovery we can’t be at our best inside the gym or outside the gym. Schedule bed time, schedule naps and stick to it like you would a diet plan. Lack of sleep can kill results just as easily as McDonalds!
If you make injury prevention a top priority you will be much less likely to need corrective exercise programming.Share