14 Oct Why Should I Train at Kinetik Performance?
This post will highlight the role that exercise has on reducing the risk of injury. And although any form of exercise, including walking and jogging, is sufficient to get a positive effect, using the expertise, education, and experience of a trainer can efficiently get you the maximum benefit out of every session.
Exercise to Reduce the Risk of Injuries
Injuries are unfortunately a part of being active, and can have a serious detrimental effect on your sporting pursuits, as well as your activities of daily living. Some are unavoidable, especially traumatic injuries that involve an external contact or impact (like rolling your ankle by falling off the curb), but there are a large number of injuries that can be avoided, or the risk of them happening can at least be reduced. These can be categorized as non-contact or overuse injuries.
The body is excellent at adapting to the stresses that are placed on it. However, over time, some mechanics can massively increase the risk of something breaking down, becoming overloaded, or causing a compensation that can all lead to pain and immobility. Through assessment of how the body moves and ensuring there is mobility and stability in needed areas, these potential risks can be identified and addressed. For example, a common cause of lower back pain is a lack of mobility at the hips (1), which will cause other structures to compensate and cause injury or pain. Too often the recommended solution is to take pain medication, muscle relaxants, or icing/heating. Yet without identifying and correcting these compensations, restrictions, or instabilities through assessment and exercise, the body will continue to compensate and drive the original cause of injury or pain.
An interesting study recently supported the benefit of exercise for preventing injury. Lauersen et al. looked at the effectiveness of strength training, stretching, and proprioception (balance) training on reducing the risk of injuries. They found that stretching alone had no significant reduction in injuries, but balance and strength training did. Importantly, strength training alone reduced the number of injuries to a third of the total subjects (which was a large study size of 26,610 people), and overuse injuries by more than 50% (2).
Another excellent presentation of this information (with credit to YLM Sport Science for their graphic) is the following table that highlights the results of a review by Valenzuela et al. These researchers looked at different lower extremity injuries and the effectiveness of different types of training to prevent each injury (3). You will see that strength and balance training came out on top again. However, the review looked at many different forms of exercise, with all but functional activity having a significant effect in reducing injury risk in the lower extremity.
Working with an expert in any field will help you gain the most efficient use of your time, money, and efforts. Your trainer will consider best practices to ensure you are meeting your goals, and use the right exercises to reduce your risk of future injury, allowing you to continue being active and to be the best physical version of yourself.
What’s the overall takeaway? Exercise is key, and done in the right way, can not only help you perform and feel better, but reduce your risk of injury. Stay tuned for a future posts on how exercise improves athletic performance and helps you combat chronic diseases including depression, obesity, and hypertension.
MSc, PGCHE, BSc, CMT
Interested in training at Kinetik? You can click here to book an appointment with Ollie in Mindbody.
- S. M. Roach, J. G. San Juan, D. N. Suprak et al. (2015) “Passive Hip Range of Motion Is Reduced in Active Subjects with Chronic Low Back Pain Compared to Controls”, International Journal of Sports Physical Therapy, 10(1): 13-20
- Lauersen J. B., Bertelsen D. M. and Andersen L. B. (2014) “The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials”, British Journal of Sports Medicine, Jun;48(11):871-7
- Valenzuela PL, Brunner R, Castillo-García A, et al, (2019) ”Effectiveness of multicomponent lower extremity injury prevention programmes in team-sport athletes: an umbrella review”, British Journal of Sports Medicine Published Online First: 25 October