Injuries, How to Prevent and Fix - Monday, January 8, 2018
Injuries Happen
So what do we do when they do? Injuries can happen training but are more to likely to happen in sport or recreation.The come back from injury can be frustrating.. But it can also be a way to strip back some flaws and take pride in fixing them. Tonight I want to talk about Back injuries.
Back injuries,
can happen from something as minuscule as lifting improperly to something severe like a traumatic accident. Regardless of how you hurt your back, the pain is debilitating or distracting. An injury from lifting can take you out for a few weeks. You might be able to get through your day but you'll have trouble focusing when your back hurts. Being in pain most of the day is no fun either! So we we
Why You Need to Strengthen Your Back?
After any type of back injury, you should start a back exercise and stretching routine to help strengthen the back. Because the back and abdominal muscles aren't exercised sufficiently through daily activities like the gluteal muscles are for active people, you need to regularly work them out to maintain a strong back. You will be prone to injury if the gluteal, abdominal, or back muscles are weak and/or tight.
First Take Time to Rest Your Back
You will be tempted to go about your daily life as you did before your injury, but you need to take time to rest. Following a rehabilitation and back strengthening routine diligently will allow you to return to your regular activities. On the bright side, you will be less likely to become injured again when you keep up with a back workout routine. Therefore, you can enjoy your hobbies and other activities more than before with that knowledge.
During the healing period, you must implement these three recovery strategies:
- Pay more attention to your breathing and remind yourself to take deep soothing breaths. People tend to breathe shallowly when they feel stressed, anxious, or upset. If you're feeling impatient and upset about your back pain, then consciously take several slow deep breaths. It will help you relax. Tense muscles only slow down your recovery.
- Be aware of your body and its movements. Increasing your body awareness will help with recovery and prevention of another back injury. Pay more attention to your posture and the movements you make as you reach for an object, sit down, etc. Poor posture contributes to or causes back pain. Posture is a major factor for most people. They are unaware of their poor posture unless someone points it out to them. Throughout the day when you notice yourself slouching, consciously straighten your spine. With practice, you will improve your posture and therefore ease your back pain.
- Accept that your body needs time to heal. A lot of people, especially athletes want to rush their recovery periods. They itch to hit the gym again and train as they did before, but they know that they can't because their back needs to heal. Crossfitters who train regularly often become depressed when they're unable to train intensely. Therefore, it's important to accept the stage you're at and be patient with yourself. If you hurt yourself further by working out before your back is ready, then you'll only prolong the healing process in the end as well as cause yourself more pain.
Strengthening Your Back After an Injury
Once your doctor has given you the green light for exercise and rehabilitation, you may start strengthening your back. See your physical therapist, get them to write down what they want you to do, then come see us and we will modify your class experience to make sure you recover and rebuild with safe environment and experienced eyes watching your movement.
What exercises could you expect to do?
Pelvic Tilts: This exercise is great for increasing the range of motion of your pelvis and lower back. Low mobility can lead to injuries, so improving your range of motion is essential. Pelvic tilts improve your awareness of the anterior and posterior tilting of the spine and what a neutral pelvis should feel like. To do pelvic tilts, lie down on your back with your feet flat on the ground and hold two to three fingers on your hip bones. Shift your pelvis toward the rib cage and hold for two to three seconds, then move the pelvis away from the rib cage holding for the same amount of time.Hip/ Glute Bridge: The hip bridge strengthens your posterior muscles in the back, hips, and legs. Lie down on your back with your feet planted flat on the ground. Raise your hips in the air while keeping your arms on the floor and hold that position for 20-30 seconds.Leg Slides: Leg slides help you maintain a neutral spine and increases core strength. Lie down on your back with your feet flat on the floor and rest your hands on your hip bones. Extend one of your legs and drag your heel along the ground. Repeat on the other side.Bird Dog:This exercise builds up the core and hip muscles. To do the bird dog, kneel on all fours and extend one leg and the arm on the opposite side. Hold this position for 10-20 seconds before repeating with the other limbs. When you extend your leg, flex your foot. Also have your thumb face up when you hold out your arm.Modified Side Plank: Your obliques play a role in supporting the spine, so you need an exercise that targets the side muscles. The modified side plank is a good way to strengthen your obliques as well as your shoulder-blades. Sit on the floor and lean to the right on your arm. Raise your left arm straight above your head, and stay in plank for 20-30 seconds. Repeat on the other side.Obviously your coaches will all have their own ideas to help and thats why we have so many coaches to get many different approaches. We will make sure we follow your PT's instruction and keep you involved in classes with modification.
Do Your HomeWork
Lastly when we are recovering from any injury, we have to do our daily homework. Every PT, Coach will constantly tell you, the 1 hour a day in the gym is for training.. the other 23 hours in the day you can find 30-43 minutes to make sure that the following items are addressed to stop the injury repeating.
Mobility
Recovery exercises
Breathinhg
Rest
And I know if you come to our classes at least once a week our coaches will tell you, if you are not doing regular mobility work? you are more prone to be injured and we can only teach you the tools, you have to implement them.Lets make 2018 our healthiest year yet!Be prepared, Be responsible, Listen to your body and talk to your coaches regularly about any little twinges, aches ect!We are here to make you better!Stouty
Monday, January 8, 2018
Focus:
Death By Strict Pull up ( use a band lighter then normal)Once out continue EMOM of 1 Shuttle run.
WOD:
5RFT9 DB Deads lifts 50/35Farmer carry 1/2 Gym length6 DB CleansOH Carry 1/2 Gym Length3 Db Push Press(each rd must be done without setting down DB's -Penalty 1 manmaker for every drop at end of each rd).
Level 2:
5RFT9 DB Deads lifts 35/20Farmer carry 1/2 Gym length6 DB CleansOH Carry 1/2 Gym Length3 Db Push Press(each rd must be done without setting down DB's -Penalty 1 manmaker for every drop at end of each rd).
Level 1:
5RFT9 DB Deads lifts 20/15Farmer carry 1/2 Gym length6 DB CleansOH Carry 1/2 Gym Length3 Db Push Press(each rd must be done without setting down DB's -Penalty 1 manmaker for every drop at end of each rd).
Level 4:
5RFT12 DB Deads lifts 50/35Farmer carry 1/2 Gym length9 DB CleansOH Carry 1/2 Gym Length6 Db Push Press(each rd must be done without setting down DB's -Penalty 1 manmaker for every drop at end of each rd).
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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