Core Stability Training for Injury Prevention
Information about posture and how to improve it, as well as tips on sitting, standing and allowing the body to use less energy and, therefore, preventing muscle fatigue. proper postures during your activities, helping reduce your risk of injury. Keep a small gap between the back of your knees and the front of your seat. Definitive evidence demonstrating an association between core instability and injury The importance of core stability for injury prevention and performance .. with local muscle recruitment, moving to core stabilization in a variety of postures, . Study Posture, Movement And Injury Prevention- Posture Balance And Contorl Ability to maintain appropriate relationship between body segments and the.
What poor posture is not: It sounds impressively technical. Just head and shoulders forward, mostly, with several complicated assumptions about its causes and consequences. Viewed from the side, you can draw diagonal lines between these groups that cross. Janda was a pioneer. He did good work with the information he had at the time. But he was probably mostly wrong about UCS.
Muscle imbalance theories have not done well over the last couple decades. Jason Silvernail, Doctor of Physical Therapy, comments: If certain muscles were actually weak in everyone exhibiting a certain posture, and those people tended to have certain problems, then it would make sense to try to strengthen those muscles specifically.
Nor is any of this surprising given where the science has gone. There is just a common posture, plus the panoply of human aches and pains that come and go like aurora borealis most of which still cannot be specifically explained and probably never will be. Ultimately, UCS is just a good story Dr. Janda told in the absence of good data.
It was a nice idea at the time, but it has become quite obsolete. So why is this vision of poor posture still so popular? Since it involves muscular assessment, everyone from physicians to personal trainers to physical therapists, chiropractors, athletic trainers, massage therapists and strength coaches could use this approach with their patients or clients.
Both clinicians physicians, physical therapists, chiropractors, athletic trainers and fitness and service professionals personal trainers, strength coaches, massage therapists. Those with rigorous academic education at doctoral or postgraduate level physicians, physical therapiststhose with college education athletic trainers, strength coaches, some trainers and those with trade school or certification training personal trainers, massage therapists.
Huge numbers of different people in different fields could use this. It provides a simple solution to a complex problem that leverages deeply embedded cultural ideas that are far more powerful than scientific data. People will be talking about this brilliant insight for another odd years. This is what skeptics mean when they say that there is no such thing as bad posture — and I completely agree with the spirit of that position. My definition of poor posture is simple: Sitting for hours with your knees tucked sharply under your chair is a classic example of a poor posture.
No one has to sit like that! Postural laziness What about postural laziness?
Does Posture Correction Matter?
This is specifically what most people visualize when they think of poor posture, thanks to the Puritans: The avoidance of postural challenges leads over time to poor postural fitness. Weakness, mood, pain, hang-ups, fatigue, fear, stress, and more! Of course, for the most part young men do not stoop like old men … Daniel watched Isaac gain a couple of inches in height as he remembered the erect posture that Puritans used to set a better example.
It turns out that people naturally avoid the most ineffective responses to most significant postural challenges, because homo sapiens is naturally allergic to physical stress. And although postural laziness might seem obviously evil, 10 people also naturally tend to keep up their postural fitness for the things they care about if you like playing sports, you play them. The worst problems are avoided naturally, instinctively.
The postural fitness that matters the most is taken care of almost automatically. What remains is usually fairly trivial. Doing it the hard way! That said, homo sapiens can also be surprisingly self-defeating! We can be surprisingly prone to doing things the hard way. Fortunately, the scientific evidence strongly suggests that doing things the hard way, posturally speaking, is probably not all that harmful.
Here are some interesting examples … For instance, a leg length difference is portrayed by many therapists, especially chiropractors and massage therapists, as a serious postural problem that is pretty much guaranteed to cause pain.
If posturology research was of better quality, we might actually learn something from it. But most of it must be chucked or taken with a huge grain of salt, at best.
This is obvious from a simple observation: The most stereotypical poor posture of them all — a hunched upper back, with the shoulders rolled forward — is widely assumed to be a cause of shoulder and back pain … but the assumption is almost certainly wrong. This has been studied to death for a posture problem. According the collective results of ten different experiments it is almost certainly not a cause of shoulder pain.
Hunchers are just not wrecking their shoulders and backs. More exotically, I had a truly scoliotic patient, an elderly woman with a blatant S-curve in her spine that she has had since she was a child. Despite this obvious postural stress, she suffered nothing worse than annoying back stiffness in her whole life.
Another much younger woman, but with extreme scoliosis, was also amazingly pain-free. There are many better-documented stories like this, like the case of a serious traumatic cervical dislocation reported in New England Journal of Medicine innotable for being mostly asymptomatic: In general, the story is the same for the low back — the other posture hot spot.
But a biggish study did not: It gives me a sense of purpose. Part 1 I once sat at a bar with my wife and spent about twenty minutes leaning to my right while we ate and talked, an awkward position that got uncomfortable fast.
I fidgeted for a few minutes before I realized what was going on, but it was too late: People with less vulnerability to body pain, especially younger people, will not relate well to that kind of story. They may be inclined to underestimate the severity of the pain, dismiss the timing as a coincidence, or to call it a problem with vulnerability rather than a postural problem.
And they may be right! More on this soon.
Posture Correction: Does it matter?
Some examples of postural stresses: But sometimes you are the source of postural stress. When the challenge is self-imposed by your own positioning and readily preventable, that is poor posture.
There is some overlap between poor posture and postural stress, of course. Carrying a heavy backpack slung over one shoulder is a good example: What if someone is stubbornly unaware of an easily avoidable postural stress? Is that a posture problem? Or is it just cluelessness about ergonomics? I recall a case of a man with truly awful chronic upper back pain with a nasty computer workstation. I remember my amazement as he described it to me. He was barely aware of it being a problem — I had to tease him about it, it was so absurd — but once the problem was pointed out, he made several easy improvements … and that was the end of his problem.
I find it hard to think of that case as a posture case. Another good example was the fiddle player who had developed terrible pain in his shoulder. Incredibly, he did not tell me that he was a serious fiddle player. He simply presented himself as a shoulder pain patient.
It was only after carefully quizzing him that I discovered he was practicing the fiddle for hours every day with his shoulder intensely hunched up, as fiddlers do. If he stopped playing, the pain would fade away over a few days. If he resumed, it would flare back up.Posture and Injury Prevention
Poor posture may also alter your gait which can lead to back and knee pain. By correcting your posture, we can help you avoid all these injuries. We assess posture and then prescribe you effective exercises or suggest ways to improve your posture at work by assessing the ergonomics of your work station.
We also loosen stiff joints and stretch and massage tight muscles to improve your posture. Strong knees Knee pain is often the result of poor biomechanics leading to weak quadriceps muscles, tight hamstring and calf muscles and lack of flexibility in the joint. By giving you a regimen of tailored stretching and strengthening exercises, we can help you avoid injuries such as patellofemoral joint syndrome, ACL injuries, meniscal injuries and patellar tendonitis.
Some of these conditions may also be due to wearing the wrong type of footwear or poor technique. You may need to wear orthoses in your shoes or to modify your technique, both of which we are able to help you with. Preventing foot injuries Achilles tendonitis, plantar fasciitis, metatarsalgia and other foot injuries are usually due to overuse or over training that puts stress on the tendons and ligaments, leading to pain and injury.
Calluses under the feet, leg-length discrepancy, tight calf and hamstring muscles, over pronation or over supination can all signal the onset of these injuries. Physiotherapy can help with specially tailored exercises to stretch and strengthen the muscles involved and advise you on proper footwear and technique.
Preventing shin splints We can prevent shin splints by assessing foot biomechanics, posture, walking and running pattern, by making sure footwear provides adequate support and by ensuring adequate length and strength of associated muscles and adequate range of movement of associated joints.