general:training
Do it yourselF injury Prevention
By Joseph Sigismondo
i
njuries happen to all athletes no matter
(overactive hip flexor complex), low back
what level of ability or experience. One
performance. For example, many running
arching (overactive hip flexor complex,
key to having a successful race season is an
pains and overuse injuries of the hip and knee
latissimus dorsi, and erector spinae), and arms
athlete’s ability to properly care for injuries,
can be reduced or eliminated by rolling the
falling forward (overactive latissimus dorsi
or better yet, to develop a strategy to prevent
IT Band.
and pectoralis major). Finally, when looking
them before they occur. This article will
from the posterior (back) view, the focus
highlight strategies that can be used during
stAtic stretching
is on the feet and hips. Typical movement
the offseason or during in-season training
The second step in the continuum is
compensations include feet flattening or
sessions in order to identify and reverse
to lengthen the overactive and shortened
heels rising (overactive calf complex), and
movement system impairments such as
muscles. After inhibitory techniques such as
an asymmetrical weight shift at the hip
muscle imbalances and altered recruitment
SMR are used to decrease overactivity, an
(overactive adductor complex on same side of
patterns.
athlete can use static stretching on the same
shift and abductor complex/gluteus medius
MoveMent AssessMent
overactive muscle groups in order to lengthen
on opposite side of shift). Once the overactive
Before implementing a corrective
the muscle and increase range of motion at
muscles are identified, along with their
exercise strategy, it is important to conduct
the affected joints. The static stretches can be
underactive antagonist muscles, the corrective
a functional movement screening such as
used pre-workout and post workout, and are
strategy can be developed. It is recommended
the overhead squat assessment (Figures 1
only required for shortened muscle groups.
to seek the guidance of a fitness professional
and 2) or single single-leg squat assessment
Contrary to popular belief, it is acceptable to
with experience in functional movement
(Figure 3). The more common overhead squat
statically stretch before warm-up or exercise.
assessments, such as an NASM certified
assessment is a two-legged squat performed
Statically stretching shortened muscles
personal trainer, to detail an individual
with the arms overhead.
will improve length-tension relationships,
assessment and corrective strategy.
efficiency and performance. It is this
improvement that will result in a lowered
selF-MyoFAsciAl releAse (FoAM rolling)
risk of injury during workouts. Based on the
The first step in the corrective exercise
individual movement assessment, particular
continuum is to inhibit the muscles that
stretches should be employed. The most
were found to be overactive. Inhibiting or
commonly beneficial are static calf, static
stopping the overactivity can be done through
adductor, static hip flexor, static latissimus
massage, active release techniques, soft tissue
dorsi and static chest stretches. These
release, or most commonly self-myofascial
stretches should be held for 20-30 seconds,
release/foam rolling, which can be done
and can include 1-4 sets completed daily.
at home. SMR uses direct and sustained
Figure 1 Figure 2 Figure 3 pressure on the tender area (trigger point) of
ActivAtion
an overactive muscle in order to stimulate a
This movement allows assessment of
The third step in the continuum is to
release. This allows the muscle to return to an
total body structural alignment, dynamic
activate any muscles that were determined to
optimal length and tension, which will result
flexibility, and neuromuscular control. Based
be weak or underactive. These are typically
in an increase in coordination, strength and
on movement compensations viewed during
the antagonist (opposite) muscle groups from
force production.
the exercise, one can determine what muscles
the muscles that were tight and overactive.
The technique involves slowly rolling the
may be overactive and what muscles may be
For triathletes, this will most often involve
affected muscle group on the foam roller.
underactive. It is then possible to develop a
strengthening of the posterior chain (back of
Once a trigger point is found, stop rolling and
specific corrective exercise strategy in order
the body) including the glute and hamstring
hold the pressure on that point for at least 30
to allow an athlete to move more efficiently,
in order to allow for strong hip extension,
seconds. Avoid rolling over joints, wounds,
effectively and with reduced risk of injury.
as well the lower trapezius in order to help
or healing fractures. Common overactive
The movement is analyzed from the anterior,
with scapular depression and retraction
muscles for triathletes include the calf (Figure
lateral, and posterior view, and special
(bringing the shoulder blades down and
4), IT band on
attention is paid to the major joint regions, or
together). These muscles are typically need
the outside
kinetic chain checkpoints of the body, which
strengthening due to the long amounts of
of the thigh
include: foot/ankle, knee, lumbo-pelvic-hip,
time that cyclists spend hunched over the bike
(Figure 5),
shoulder and cervical spine. Since all of these
in poor postural positions (or even hunched
thoracic spine
points are affected by movement at another
over the desk at work!). The exercises can
in the middle
point, it is important to note that dysfunction
be done 3-5 days per week, for 1-2 sets of
Figure 4 of the back
at the ankle or hip can alter movement at the
10-15 repetitions done at a very slow and
(Figure 6),
knee, etc.
controlled tempo emphasizing the eccentric
and latissimus
For example, if looking from the anterior
(negative/lowering) and isometric (holding)
dorsi on the
(front) view, the focus is on the feet and
contractions. Activating and strengthening
outside of the
knees. Typical movement compensations
the relatively weak
back. SMR can
include feet rotating out (overactive calf
Figure 5
muscles will balance
be used daily
complex), and knees caving in toward the
the body and help
pre-workout
midline (overactive adductor complex).
prevent further
in order to
When looking from the lateral (side) view,
injury.
reach ideal
the focus is on the hips and shoulders.
Some examples
length-tension
Typical movement compensations include
are illustrated below.
relationships
an excessive forward lean of the torso
Figure 7 shows
Figure 6
and enhance
Figure 7
60 USA TriAThlon winter 10
USATTriWinter10pgs50-90.indd 60 12/9/09 2:58:58 PM
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