One Question Many Answers #4


This month is about prevention. I have provided an Ad-Lib of sorts for you all to have your way with. 

 
Prevention of injuries can be done by (at most 10 words). The most important thing to do prior to beginning any sport/physical activity/exercise routine is (name one thing). Preventing most (adjective) injuries is (possible or impossible, chose one) because (provide your reasoning).
 

Jeff Cubos BPHE MSc DC FCCSS(C) ICSSD CSCS – Prevention of injuries can be done by proper preparation, execution, and restoration. The most important thing to do prior to beginning any sport/physical activity/exercise routine is to be present…mentally. Preventing most activity and sport related injuries is possible because of our ability to prepare ourselves both physically and mentally.
Jeff Cubos
http://jeffcubos.com
http://twitter.com/jeffcubos

Brooks Tiller, DPT – Prevention of injuries can be done by improving movement patterns and body mechanics.  The most important thing to do prior to beginning any sport/physical activity/exercise routine is improve posture.  Preventing most non-impact injuries is possible because many common injuries are a result of poor movement patterns due to poor posture, restrictions, and limitations of movement and strength.
 
www.thorathletics.com
www.drbrookstiller.com

Matthew Johnsn, M.S, CPT, PES, FMS, USATF Level 1, USA W SPC & Club Coach Level 1 – Prevention of injuries can be done by implementing corrective exercise and joint mobility work. The most important thing to do prior to beginning any sport/physical activity/exercise routine is a functional movement screen. Preventing common injuries is possible when the body is a symmetrically functioning unit. 

www.strengthcoachconceptsblog.com
www.facebook.com/coachmatthewjohnson
www.twitter.com/strengthcoachmj
www.youtube.com/strngthcoachconcepts

Mark Young – Prevention of injuries can be done by intelligent exercise programming. The most important thing to do prior to beginning any sport/physical activity/exercise routine is a thorough assessment to determine goals, movement inefficiencies, and motor qualities to be addressed. Preventing most training related injuries is possible because those who frequently experience these injuries are simply victims of poor programming.  Better programs equal better results with less time on the sidelines.
 
 
Exercise and Nutrition Consultant
www.markyoungtrainingsystems.com
www.youtube.com/markyoungtraining
www.facebook.com/markrjyoung
www.twitter.com/markyoungtrain

Ken Zelez, BPEd, BEd – Prevention of injuries can be done by (proper warm-up and cool-down techniques and procedures). The most important thing to do prior to beginning any sport/physical activity/exercise routine is (asses your physical capabilities).  Preventing most (overuse) injuries is possible because if you follow proper technique, conditioning and exercise principles you should have the knowledge to prevent them.  You should always consult someone who is accredited to prescribe a safe and effective sport/physical activity/exercise routine.
 
Web: www.TheStick.ca
Blog: www.zealousvitality.wordpress.com
Twitter: www.twitter.com/zealousvitality
Facebook: www.facebook.com/pages/The-Stick/106546661423?ref=nf

Mike Young, PhD – Prevention of injuries can be done by balanced biomotor and multi-system training that addresses all of the athletes needs. The most important thing to do prior to beginning any sport/physical activity/exercise routine is a needs analysis. Preventing most chronic injuries is possible because the injury is more than likely the result of an ongoing history of small problems, that when left unaddressed quickly turn in to ongoing injuries.
Director of Sports Performance
Human Performance Consulting
http://www.hpcsport.com
http://athleticlab.com

Carson Boddicker – Prevention of injuries can be done by allowing a proper, thorough assessment dictate your program design.  The most important thing to do prior to the beginning of any intensive exercise program is to ensure that an athletes’ body moves well and has effective mechanisms of motor control and the strength to protect itself from external forces.  Prevention of injuries is conditionally possible provided malalignments and motor control deficits are detected and corrected.

www.BoddickerPerformance.com

Patrick Ward, MS, CSCS, LMT – Prevention of injuries can be done by developing an appropriate strength and conditioning program to help prepare you for athletic activity. The most important thing to do prior to beginning any sport/physical activity/exercise routine is getting assessed to determine the quality of movement your produce.  Preventing most non-contact injuries is possible because when a proper assessment is conducted, it allows you to understand where your movement limitations lie, and helps to provide a road map to guide the training process and ensure that you are properly prepared to handle the demands of the activity you are looking to take part in.
 
www.optimumsportsperformance.com

John DeLucchi, SPT, CSCS – Prevention of injuries can be done by education (athlete and coach), movement analysis, rest/recovery and proper training/conditioning. The most important thing to do prior to beginning any sport/physical activity/exercise routine is movement preparation / dynamic warm-up. Preventing most overuse injuries is possible because most athletes will use an improper movement pattern and do not know how to properly train specifically for their sport. So, with education about sport, training, movement and basic anatomy the individual can enhance their understanding of THEIR body to better interact with THEIR sport environment. The resultant being PREVENTION. It will always be better to be proactive rather than reactive!

 delucchi19@gmail.com

www.twitter.com/JDeLucchiCSCS

Selena Horner, PT – To humor you, I will participate but will take huge liberties by being very, very specific in my response (versus giving a general response).
 
For female athletes prevention of anterior cruciate ligament injuries of the knee can be achieved by incorporating evidence into soccer and even basketball practice.  Currently, the preventative program that seems to have the most evidence at reducing injury is the PEP Program (Prevent Injury, Enhance Performance Program) http://www.aclprevent.com/aclprevention.htm  Recent studies shared within this link indicate how well this program reduces anterior cruciate ligament injuries of the knee: http://www.aclprevent.com/press.htm 
 
In my opinion it is difficult to have a blanket statement on generalized injury prevention because to do so means falling into the trap of beliefs and tradition without really knowing if an injury is really prevented.
 
Disclosure: I am not affiliated with the PEP program and receive no financial incentive by sharing information on the program.
 
~Snippets
http://twitter.com/SnippetPhysTher

Mike T Nelson MS, PhD(c), CSCS, RKC – Prevention of injuries can be done by taking each joint through its full range of motion in a progressive manner.
The most important thing to do prior to beginning any sport/physical activity/exercise routine is dynamic joint mobility (stay off the darn foam roller and please don’t static stretch –no, that is NOT a license to move like dog poo – fix your movement). Preventing most  non contact injuries is possible because you control the movement and you control the prep work to make sure your movement is good and up to the demands of your sport.  Yes, if you are a boxer I want to see you physically take a punch–again, in a VERY slow and PROGRESSIVE manner.  You don’t show up and take shots to the jaw at 100%.  You also need to learn to fall–again, in a safe and slow, progressive manner.

www.ExtremeHumanPerformance.com

Joe Bonyai M.Ed., CSCS – Prevention of injuries can be done by moving more often, in more directions, at various speeds. The most important thing to do prior to beginning any sport/physical activity/exercise routine is having some type of physical or movement evaluation. Preventing most non-contact injuries is possible by including technical ground-anticipatory drills into a quality strength and conditioning program. 
 
Director, Empower Athletic Development, Scarsdale, NY
www.empowerathleticdevelopment.com
www.athleticdevelopmentblog.com
jjbonyai@hotmail.com

Bret Contreras, MA, CSCS – Prevention of injuries can be done by eliminating strength imbalances. The most important thing to do prior to beginning any sport/physical activity/exercise routine is gradually condition one’s self to the demands of the sport. Preventing most low back injuries is possible because low back injuries are almost always due to a combination of poor hip mobility, weak glutes, and poor spinal mechanics, which can all be eliminated by proper strength and conditioning. 
 
www.bretcontreras.wordpress.com

Mike Scott, DPT – Prevention of (all) injuries can NOT be done, but REDUCING injury rate is very possible. The most important thing to do prior to beginning any sport/physical activity/exercise routine is to receive a thorough evaluation/assessment to determine any movement dysfunctions that may lead to injuries upon starting a new activity/resuming a previously performed activity. Preventing most repetitive motion based injuries is possible if deficiencies such as motor control, movement patterns, strength, mobility, etc are addressed after receiving a complete evaluation. (I took some liberty with my own answer, it is my blog, I can do what I want)

www.twitter.com/mscottdpt

www.mikescottdpt.wordpress.com

So, there are definitely some different views on prevention/reduction. A very common thread running through these answers is that we all ned to make sure we move properly before we decide to move a lot! Obviously this must be done by a trained professional, and even those of us who are trained, should have someone else take an objective look at our movements. Keep on reading and please leave your comments and questions.

Keep Evolving,

Mike

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4 responses to “One Question Many Answers #4

  1. This was a nice way to present on a preventing sports injuries. I agree with all of your participants and believe that if someone is truly serious about taking their sports performance to the next level they definitely need a proper assessment. It does an athlete no good to continue on what may now appear as a successful path, only to be compromised in the future by an underlying weakness he/she was unaware of. If this existed when I was an athlete in H.S I may not have blown out my ACL, which “blew” my opportunity to make the U.S. Jr. Olympic Basketball team.
    After a good assessment, the athlete’s training should be modified or changed to include building on that weakness and a proper flexibility and strength training routine should be developed to improve the athlete’s performance. Don’t forget about nutrition and hydration. Any serious athlete should be keeping a food journal and for goodness sakes, cut out the sports drinks unless absolutely necessary. No on needs them unless you are performing a high intensity training routine that lasts at least 60 mins. If you feel the need for a sports drink, cut it with water.
    Post performance nutrition is key to recovery, and everyone’s needs are different based on our body mass. Don’t forget to include protein in that post performance meal and get adequate sleep as well. All of these together will help an athletes performance and decrease their likelihood of injury. For more information please check out http://www.preventsportsinjury.com

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