Avoiding poor technique

Maintaining good body alignment

Using correct breathing patterns

To follow this advice is harder than it first appears. Few of us are fully aware of what really constitutes good technique from a movement perspective because our learnt pattern is a habit. These patterns may become suspect due to poor conditioning, yet we remain unaware of the problem until an injury occurs. Up until this point we may have been satisfied with our technique if we have had no indication to the contrary. Following an injury new movement patterns are established to compensate for loss of function thus degrading the quality of movement further. Once this stage is reached avoiding poor technique is impossible without first improving how we move by eradicating the suspect patterns.

Trying to correct a technique will more likely increase effort as concentrating on the task translates into muscle tension. Imposing a style on top of a poorly aligned structure does not improve the structure.

To maintain good body alignment an athlete first needs to have poise to allow good body alignment! If we have poor movement patterns, and therefore questionable ‘posture’, we will not know what good body alignment feels like and therefore be incapable of maintaining it.

If the quality of our movement is poor, attempts to achieve correct breathing are futile. If the structure is unbalanced, natural functioning cannot be resumed until the structure is balanced.

Conventional advice for sports injury prevention falls far short of addressing the real issue. Avoidance of injury requires a well-balanced, poised and flexible body capable of free movement in any direction with minimal effort. To achieve this state requires integration of the voluntary and reflex elements of movement, something
we cannot achieve by trying harder.

Many struggle to regain form after a serious sports injury and lengthy rehab period, some take months or fail completely. Getting back into form will be slow if we do not know exactly what it is that needs to be recovered. Natural talent for a sport comes from the right sort of conditioning. Good quality movement executed in the sporting activity sets up appropriate learnt movement patterns that reside at a subconscious level. These ‘skill patterns’ can be replaced by new poor quality actions following sports injury and possibly may never be regained.

Rehabilition: Time To Assess

The rehabilitation period is vital. Time spent walking on crutches or with support will change the walking pattern. Within weeks a new pattern will overlay the existing one, a reconditioning to compensate for the injury. Following this type of injury, we may have a different manner of walking but remain unaware that anything is wrong. Before any progress can be made in returning to form, we must learn how to move naturally again. If this is not undertaken, all actions including core strengthening techniques and corrective exercise will use the new corrupt pattern as a foundation and impact upon performance.

Remedial exercise plays an important role in the recovery process. However, to benefit from the treatment, it is essential to first identify the cause and then to prescribe the appropriate exercise, and secondly to perform them correctly. Too many people do not take these exercises seriously and fail to complete the programme due to boredom or impatience. Those who do the exercises often do so incorrectly. An exercise to strengthen a recovering muscle should not be done with just the specific part in mind.

For example a knee exercise should not be performed whilst stiffening the neck or other part of the body to achieve the position and movement required. In the process of performing an exercise in this manner, we set up a new pattern containing inappropriate muscular actions that may eventually lead to further complication.

Where a problem is identified before a sports injury occurs, corrective exercises to address it are prescribed in order to prevent it. However, this course of action is based on the assumption that the athlete has to do something new to offset the perceived problem. It is not generally considered that the athlete may already be doing something (wrong) that is causing the problem. If this is the case, they will continue to do this ‘something wrong’ whilst performing the new exercises. If the condition that led the perceived problem is still present the effect of the exercise will be limited or consolidate the pattern further. The use of our whole body and the impact of the movement need to be considered when performing exercise.

A recent audit by The Football Association in the United Kingdom found 58% of injuries were non-contact injuries sustained during activities such as turning, landing, slowing down and sprinting. A small, but worrying, amount of injuries were sustained during mundane activities away from the game including climbing stairs, getting out of cars and even changing channel on the television (I only hope they were not injured using the remote control).

The reasons why injuries appear to be increasing are up for debate. Issues such as diagnosis and treatment, using unfit players and the pressures of the modern game are probably factors. More research into the nature of sports injury will no doubt have an impact on the problem. However, whilst the emphasis is placed on corrective exercise for the symptoms, it will have limited success. If a player has lost poise through the application of excessive effort, the prevailing culture of exercise will only encourage more of the same regardless of new methods designed to strengthen the perceived weaknesses. Why do players sustain so many injuries during natural activities such as running and turning? Do existing exercises for improving fitness and sports injury rehab ultimately affect movement? Concentrating on individual muscle groups does not promote integrated movement. It is imperative that the whole concept is rethought before ‘new’ preventative exercise programmes are devised for sports injury sufferers.

Where poor technique is considered to be a factor in the injury, an individual cannot be said to have made a full recovery, if they have not been made aware of what it is they are doing to cause the problem. Once the wrong use is identified, the important step of re-education must come next. It is not sufficient to simply instruct the individual to stop doing A or B. They are already unknowingly doing A or B because habit makes it feel right. The condition that allowed the poor habit must be addressed to bring about a full recovery. Absence of pain does not necessarily mean the process is complete.

A motorist would not tolerate the need for repeat visits to the garage with a faulty car, yet when it comes to health many seem prepared to follow the injury-treatment cycle.

When is an ache a pain?
If you can spot the early warning signs you will prevent a serious sports-related injury.

Are core stability techniques effective?
These techniques are currently very popular and many seeking help for a sports injury are advised to develop their core strength. Yet a number of therapists and sports scientists are sceptical of its supporter's claims. I believe it is not the best way to improve coordination and balance - a common problem in sports injuries.

Is your injury related to your feet?
Usually the last thing people think about when investigating an injury but if it's a problem with your feet of lower legs you will need to get it sorted. For more information on injuries of the foot, ankle and lower leg as discussed by a podiatrist click here

How to break the injury-treatment cycle
Whilst strength is important, coordination is vital to ensure your muscles are delivering the power at the right moment. A split second either way and you are injured - but how can you improve coordination and help with your sports injury?

Running technique and injury
Running should be an ideal way to maintain fitness but many suffer needlessly dur to poor technique. My guide will help you to assess your style and make the necessary changes.

Take a look at my Zone Fitness Program to reduce sports injury
The Zone Fitness Program will help you to make the changes to reduce sports injury. If you have a muscle weakness it may be due to a faulty firing pattern (a coordination problem). The total pattern and your concept of your technique needs to be addressed before coordination can improve. My program will develop your skills in focus and self-awareness and enable you to improve your body-knowledge to make real lasting changes.

Avoid sports injuries with the best medical advice! Learn how to live properly with our strength training advice! Look up medical symptoms and how to treat them and stay in good health!

More on sports injury .... Injury Prevention Training: do we need exercise? Sports Injury Prevention: How to spot the early warning signs Sports rehab revisited: Are you missing the point? Sports Injury Rehabilitation: How to use this period wisely "Taking a radical look at sports injury, the possible       causes and prevention"

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You may also want to visit The Virtual Sports Injury Clinic FREE Virtual Diagnosis and Sports Injury information on over 100 sports injuries, includes Massage and Strapping guides - a pretty comprehensive site.

Recommended Reading

The Sports Medicine Bible
Prevent, Detect, and Treat Your Sports Injuries Through the Latest Medical Techniques
by Lyle J. Micheli & Mark D. Jenkins
An extensive and up to date book on the latest research and techniques for dealing with sports injuries.

Running Injuries
by Tim Noakes/ Stephen Granger
This completely revised edition presents the most up-to-date findings on running injuries, and their prevention, diagnosis and treatment.

US visitors can order from Amazon.com



UK visitors can order from Amazon.co.uk

Want to ask a question? My view of the causes of sports injury and rehabilitation are different to the conventional approach. If there is anything on this page that you would like to follow up please feel free to contact me

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