Can You Prevent Sports Injuries?

Can You Prevent Sports Injuries?: Some Advice on Your Aching Back

New PT School Rankings (and Do They Matter?)

Prehab Magazine - February 2012

Some Advice on Your Aching Back

Sitting:

1. Sit in chairs low enough to place both feet on the floor, avoid bar stool type chairs.
2. Sit firmly against the back of the chair.
3. Use a footstool when sitting so that your knees are raised higher then your hips.
4. Sit in firm chairs.
5. Sit in a four-legged chair, either a swivel chair or rolling chair are acceptable. The exception is a rocking chair, it often relieves discomfort.

Driving:

1. Move your car seat forward so your knees are bent.
2. If your car seat is exceptionally soft, use a firm pillow or mat on your seat.
3. Always wear seat belts.
4. Sit up straight.
5. Only drive short distances, then get out and walk.
6. Try to stay out of very low cars.
7. Start and stop gradually.

Standing and Walking:

1. Only stand and walk for a short period of time, then change position and sit if possible.
2. When standing, have a footstool to rest one foot on.
3. Always be posture cautious, avoid slumping or leaning.
4. When walking, be cautious of curb heights and potholes.
5. If you are given an assistive device, (a cane, walker or crutches). Use it.
6. If you must stand for a long period of time, bend the knees.
7. Always wear comfortable footwear, avoid high heels.
8. When turning always move the feet first.

Resting:

1. When lying on your back, place pillow under your knees.
2. Avoid lying on your stomach.
3. Sleep or rest on a firm mattress or couch.
4. Try lying on your side either with or without a pillow between your bent knees.
5. Use a bed board, (usually ½” or 5/8” thick piece of plywood will do) to be placed between the springs and the mattress.
6. When arising from bed, turn on your side and allow your feet to lead off the bed.

Lifting:

1. Know your limitations.
2. Get close to anything being lifted.
3. Use smooth, steady movements.
4. Get a secure grip.
5. Keep elbows close to your side.
6. Bend your knees.
7. Keep your back straight.
8. Flatten your back when lifting.
9. Wear comfortable footwear.
10. Get a sturdy base (approximately 6-10” between heels.)
11. Get help when needed.
12. Only lift between hips.
13. Avoid twisting or turning when lifting.
14. Get a stool if anything is above your raised elbows.
15. Always push a weight, avoid pulling.
16. Only lift what can be easily accomplished.
17. Avoid repeating lifting.
18. Avoid lifting weights that might shift.
19. Avoid reaching in the back of the trunk.
20. Ask for help when you are unsure.
21. If two are lifting, be sure both begin and end at the same time.

For more information please visit www.prehab.com

When Should I Stretch?

There is evidence that supports stretching after a sport practice as part of a cool-down routine. The hamstrings, calves, chest, shoulder and low back are areas that everyone can benefit from stretching on a daily basis.

Stretch when muscles are warm! Whether you do a light cardiovascular warm-up prior to stretching or stretch at the end of your workout, there will be less strain at the muscle attachments. The stretched muscles will be more pliable and you’ll notice you can stretch farther if you stretch within 15 of activity.

The different types of stretching:

• Ballistic uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This method does not offer much benefit as other techniques and can lead to injury. Examples: jerky movements like bouncing to touch your toes

• Static involves stretching a muscle (or a group of muscles) to its farthest point without pain and then maintaining or holding that position. These are held for at least 20 seconds and repeated 2-3 times. They are the traditional stretches most commonly used. Examples: quadriceps stretch, calf stretch, stretching to your toes

• Active involves taking a position and then hold it there with no assistance other than using the strength of your agonist muscles. This is in contrast to dynamic stretches where you do not hold the position. Examples: many positions found in Yoga are active stretches

• Passive (relaxed, static-passive) is where you assume a position and hold it with assistance either from another part of your body or an apparatus. This type of stretching is great for post-workout cool down. Examples: using a doorway to stretch arms/pectorals, using a tower or band to hold leg stretches

• Dynamic involves gradually moving parts of your body to the limits of your range of motion. They are usually done in sets of 8-12 repetitions. Examples: slow, controlled leg swings, torso twists, hand-walls, kicking buttocks with heels

How should I stretch?

There is no “one” good way to stretch. The technique for stretching varies greatly depending on the type of stretch you perform. The number of repetitions, length of holding a stretch, resistance and frequency all need to be tailored to the specific selection of exercises you are doing. What is best for you depends on your current condition and what you are trying to achieve

Although good for flexibility, static stretching, the most common form of stretch you will see, can negatively affect immediate physical performance among athletes. Static stretching induces what is called a “neuromuscular inhibitory response” that can actually weaken the straining muscle for up to 30 minutes. Dynamic stretching does just the opposite, inducing your muscles to perform. As a result, these stretching motions are currently the stretch of choice with regards to optimizing athletic performance and active flexibility.

For more information please visit:

www.prehab.com 

Happy Valentine's Day!!!

Prehab Magazine - January 2012