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| Overuse Brings on the Pain by Michael Adesso |
| Many of the injuries that I see on a daily basis in my practice fall under the category of overuse. This includes things like tendonitis, muscular low and upper back pain, and anterior knee pain. Often people tell me they developed these injuries after beginning some type of an exercise program |
| It is very frustrating when individuals try to make a positive change in their lives and they end up with an injury. Sometimes these injuries are a result of simply overdoing it, or using poor technique. However, I find that many people lack strength in the muscles that stabilize the shoulders, core (trunk), and hips, and that these muscle imbalances lead to injury. |
| Some strength and connditioning experts refer to the combination of those areas as the "pillar." It is thought that they should be strengthened first, before moving outward to the arms and legs. These are the muscles that improve posture and alignment, which increase the efficiency of joint movement and reduce the chance of injury. |
| Instead we often work our shoulders, arms and legs first without proper strength in our stabilizer muscles. |
| Daily life also adds to muscle imbalances. Many people have jobs that require a fair amount of sitting or computer work. Your shoulders tend to roll forward, creating tightness at the front of your body. The muscles that stabilize your upper back (scapular muscles) tend to turn off, and your lower back and hips tighten. |
| At the end of the day, we rise from our chairs and rush off to a workout or a sport with this muscle imbalance in place. Over time, this can lead to overuse injuries. |
| Say that you play golf after you have been sitting all day. Your body will try to compensate for muscles that are tight or turned off. If your hips are tight, you may try to rotate too much at your spine, leading to low back pain. |
| So what can you do to lower your chances of developing an overuse injury? Be proactive. Prior to your workout, spend some time working on your stabilization muscles. It is especially important if you are just beginning an exercise program. |
| This type of exercise can be performed with rubber tubing, physio balls, light dumbells and even body weight. A simple exercise that works on pillar strength is to prop yourself up on your elbows and toes, keeping your body in a straight line. |
| Try to hold that position for 15 to 20 seconds. Work your way up to holding it for 45 to 60 seconds. This works on shoulder, core and hip stabilization. Beginners may need four to six weeks of working solely on this exercise before working on traditional strength training or beginning a sport. |
| Remember, improving your pillar strength and eliminating muscle imbalances may ward off overuse injuries. One good resource I have used is a book called Core Performance by Mark Verstegen. |
| If you are joining a health club, work with a fitness trainer to develop a program for you that works on muscle stabilization. Remember the old saying about an ounce of prevention? It definitely applies here. |
| Michael Adesso, PT, ATC Director of Physical Therapy University Sports Medicine Amherst Location |