Personal Training series: Predicting Injuries

No two people have the same body; and even if two people look the same their ability to withstand load can be vastly different. Commonly in the clinic my clients complain about holding good posture. They report how other colleagues in their places of work can sit with bad posture but never develop pain. Why is this?

There are some people who have a musculoskeletal system which is able to withstand the abnormal loads on their bodies in poor sitting postures: there are others who have a very low tolerance to the stress of sitting with poor posture. There may be many reasons for this but I think a major factor is simply genetics. Genetics cannot be changed. Therefore, two people should avoid comparing themselves when it comes to posture, movement and pain.

Another example of this is athletes – who play sport regularly – and get more injuries than others who may sit at home with an unhealthy lifestyle and watch TV. If you play sport you are generally going to be healthier on the inside but maybe more prone to injuries on the outside. Unfortunately this cannot be avoided as sport does put abnormal loads on the body. If the body cannot adapt to these loads then injuries will occur.Those people who sit on a sofa and eat unhealthy foods do not expose their body to the stresses of sport and in the long run may have fewer injuries and actually better joint condition.

When a physiotherapist assesses a person a bespoke testing protocol is followed; this protocol will take into consideration the movement patterns this person puts themselves through in normal daily life as well as in their sports or hobbies. This assessment is a very functionally based assessment whereby the client can see where their issues are in daily function or sport – and then has a goal to achieve in the rehabilitation process.

The physio will do a thorough examination of the musculoskeletal system and identify individual variances within each person. Physiotherapists can then report to the trainer what the potential consequences of training that person will be. This method will also identify what limitations this person may have when setting goals. When a physiotherapist and personal trainer work closely together you get a synergy like no other. The client gets fully assessed at the start and the constant feedback throughout the training process will provide a bespoke feedforward system for goal attainment and injury prevention.

When a physio and trainer work closely together injuries due to movement can be predicted. Sometimes a client can do an awkward movement once, twice, ten times but if they decided to run a marathon with the biomechanics that they have they will develop an injury. The training process must be adapted to provide help to prevent this injury increasing strengthen and flexibility in various parts of the body to enable that person still to run a marathon.

It is my intention that a client is able to train with very few major injuries; continue to train if they have minor injuries; and attain their goals on time. The client also has the benefit of knowing the physiotherapist, and of knowing that the trainer and physiotherapist are working together as a team.

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Learning to run on the Forefoot at Vivobarefoot running clinic

 Physical Edge attends Barefoot (Forefoot)  running Lab with Rollo from Vivobarefoot. This was a 6 hour Lab looking at the current biomechanics supporting Forefoot running and then how to run on the Forefoot itself.  The Laboratory is based in Farringdon, London and it contains the latest technology for gait analysis, including video analysis and force plate measurements. 
 
The training demonstrated the importance of correcting restrictions in the foot before starting Forefoot running. These restrictions can alter the flexibility of the first toe, Metatarsal and ankle. When running it was a key concept to feel pressure exerted through the knuckle of the first toe. This was called the Line of Leverage and shifted the Centre of Mass forward onto the Forefoot. The body is designed to take pressure through this Line of Leverage to help propel the body forward in running.
 
The way we walk, run and sprint require different biomechanics. If the body adopts the old paradigm of running, heel- to toe, it is constantly exposed to decelerating forces and subsequent injuries. Common areas for injury can be the ankle, knee, hip and low back. Primary areas to keep flexible to enable efficient Forefoot running are the Thoracic spine, hip and ankle. 
 
The day was an insight into the development of shoes designed to assist in Forefoot running. These shoes have very thin soles to replicate skin and assist in creating the sensation of running Barefoot. Forefoot running in the shoes is comfortable. In winter they can get cold but you can buy socks to keep your feet warm.
 
Physical Edge noticed when running Forefoot for the first time the calf muscles and soles of the feet can get very stiff and sore the next day. This is an adaption process and a reason why training is done gradually. If you have an injury you can learn to run Forefoot but it will require a period of rest from training. You can do alternative cardiovascular exercises like swimming, water running and possible cycling. 
 
Physical Edge can you help you prepare your body for Forefoot running and direct you to trained Forefoot running coaches. If you have any questions do call or email us and we look forward talking to you soon.