Ask the Docs
The Optimal Exercise, Stretching and Home Care Program For All Athletes
By Dr. Randy Laurich
Over the last 17 years I have had the opportunity to work with a combination of novice athletes to some of the best in the world. It has been an amazing opportunity to learn the complexities of the sport and the injuries that go along with it. The following is a breakdown of the most common injuries, ways to strengthen, stretch and home care to help prevent injury and ways to come back from certain injuries.
The Bosu ball is a great way to work on balance and core strengthening.
The Bosu can be used to perform multiple exercises, it’s inexpensive, and it challenges your core. Obviously, all the exercises can be done without the Bosu but it does help with stabilizing the core and increasing agility.
Using a Rope or TRX to exercise.
The latest and greatest exercise fad is a system called the TRX, but most of the exercises that use the TRX can be performed with a regular, properly tied rope. TRX is also known as suspension workouts. Below you will see different demonstrations on how the TRX and even a waterski rope can be used. The first picture below shows one step of the exercise recommended at our office. You should start in a position with one foot forward and then switch to the squat, then switch to the initial position with your opposing foot forward. Continue for 10 repetitions.
This suspension training allows you the ability to do multiple exercises without so much stress on your joints. It gives you the ability to perform with good form and a reduction in your body weight to allow you to increase repetitions. Most of you should have an old rope lying around. Some of the exercises may need two ropes. Also, tractioning from a ski or properly tied rope hung above you can help decompress the spine.
Pelvic and Sacral Instability
Because some sports involve different posturing and positioning, it can often cause pelvic or sacral instability. Add weight, horsepower, or true horsepower and you have some substantial torque and twisting on the spine leading to injury if the body is not prepared. If the Sacrum and Pelvis are stabilized with strengthening and stretching then the rest of the spine will follow suit. If it can be determined which side of the sacrum or pelvis is out of position, changes can be made by using a small stress ball to re-align the area. Obviously, chiropractic care can also help to restore the position of the pelvis and the sacrum.
The above images show how the superman can be performed on the belly or in a kneeling position. These help to stabilize the sacrum, pelvis, and the lumbar spine.
These are some of the most effective ways to stabilize the lower spine.
Warm up by doing active dynamic movements.
Stretch after you exercise not before.
Ice is every athlete’s friend. Make sure you ice your sore joints after a workout.
Use The Wellness Experience spinal corrector to help stabilize your sacrum.
Instead of using over the counter anti-inflammatories consider some natural ones such as Tumeric and pineapple.
In most extreme sports, the best thing you can do to heal is getting the correct sleep and take the proper amount of time off to rest your muscles, bones, and joints.
Listen to your body, and realize as we age recovery does become more challenging. Always know that if you have any questions do not hesitate to contact us at The Wellness Experience.
561-441-4221 CALL TODAY, FEEL BETTER TODAY!!!