Strength Training is NOT Rehab скачать в хорошем качестве

Strength Training is NOT Rehab

Everyone knows playing sports as an athlete can cause wear and tear on the body, most former athletes can relate to knee, ankle, shoulder, hip or back issues. Most athletes, former and current, spend time training in the gym outside of skill training to make their body stronger in an effort to prevent injury. Their heads in the right place because strength is a big part of injury tolerance, warming up is too and that's something most athletes also intuitively lean into. If strength training helps prevent injury, how is it that some of the strongest athletes still get hurt? and other times, the weaker, less muscled up ones don't? It's because there's more to this than just sheer strength, especially just strength in weightlifting exercises. There are other qualities of movement that matter too, strength within different positions, strength within both mid and end ranges of motion, stability and how effectively can the individual integrated global movement patterns like squats, lunges, deadlifts, pushups and any other exercises you can think of. The term "mobility" gets thrown around in the fitness industry, which is the right word to use but isn't fully understood. Mobility implies the ability to move, but this means more than just sheer degrees in range of motion. This is one factor but the ability to control said range of motion, the ability to create stability, the ability to create tension in both lengthened and shortened muscle positions, in addition to overall strength relative to bodyweight. This can look vastly different from left side to right, from person to person, from injury to injury. Regardless of the injury, how it currently presents itself matters more than anything; how does your current injured joint current demonstrate its movement and load tolerance capabilities? If you don't know what this means or where to start, check out our Skool Community through the link in our bio. We have a lot to offer there, an exercise library, programs, concept videos, follow along workouts, access to coaching feedback and a self-assessment so we can give you an accurate starting point. It's only $25/month or $250/year, both come with a 7-day free trial. For knee rehabilitation specifically, we look at how well the quads can lengthen into knee flexion, how strong and stable are the hamstrings and how well can we hip hinge to lengthen the hamstrings. There's definitely more to this such as tibia rotation, overall hip function, the patella and how ankle mobility plays a role, but these drills are a handful of useful ones. We started with a regressed version of a couch stretch to perform positional isometrics, basically just isometric contractions at mid ranges of knee flexion/knee bend. This isn't mean to be maximum intensity if you're in early stages of rehab, just graded exposure to bending of the knee and the quads ability to lengthen. We followed this up with hamstring stability work. It's well known how important hamstrings are for the knees; hamstring machines can be great but are very stable options and don't challenge all the qualities we would want to see in an athlete. This hamstring drill doesn't exactly have a name but does an awesome job of intentionally creating instability. We did this as an extended isometric hold and followed it up with some velocity work. We then moved into single leg hip hinges but with internal rotation bias at the hip. The focus with this was primarily around moving the pelvis relative to the femur to promote rotation of the hip and length on both the hamstring and lateral hip. A lot of emphasis was placed on pronation of the foot to reinforce the internal rotation focus, this is extremely difficult for many people and should be exposed, not avoided. If you feel your spine during this drill or the hamstring one, the spine is being recruited to help as a form of compensation. Keep yourself in check with positioning, sometimes reducing load or range helps manage this. We finished with a triple flexion isometric, this involves integrating the entire kinetic chain for the ankle in plantarflexion, the knee in flexion and the hip in flexion. This is less knee focused and more so integrated multiple joint groups to work in synergy. We used a wedge to put more emphasis on the big toe, extension of it and pronation of the foot to further recruit the arch. This was done as an extended isometric, shaking was used as our compass as to what our central nervous system needed most. In all training, including rehabilitation, the body will look for the path of least resistance. This is the definition of movement compensations, our job when training is to move into the path of MOST resistance in a pain free, progress-able manner. These three exercises may not be exactly what your knee/body needs, but they could be useful in addressing some important qualities an athlete should have and can complement other training being done.