6/19/13

WWW: Prevent The Pain

So last week we talked about someof the most common injuries to women, and as promised, this week we will hit how to prevent and treat some of these said injuries. So let’s get to it…


I spoke briefly of the patella last time. The treatment best for that is physiotherapy and technical correction. However, sometimes injections or removal of some of the area are sometimes called for during surgery. ACL injuries can be prevented by teaching women how to land in less vulnerable positions by having more neuromuscular control. Another huge help is to strengthen your hamstrings. This will help balance the power of the quads and help decrease the stress on the ACL. Women normally don’t have as jacked hamstrings as guys, but they can if they work at it. Also, if strength training doesn’t work and your ACL continues to suffer, you can participate in straight-ahead sports such as jogging, swimming, biking, and things of this sort that place little stress on it. In general though, the best way is leg muscle strength training, core training, balance and speed (neuromuscular) training, and proper footwear and orthotics. Many think knee braces will help prevent them, however, there is no evidence that I have found to support that statement.
This is a good gate [running pattern] that can be followed

Shoulder injuries can be prevented by strength training programs to build muscle in your shoulder area. This most likely will sometimes include trap, lateral, bicep, and tricep exercises to help strengthen and stabilize the whole joint and arm.
going to the olympics is one to build strength

A way to prevent stress fractures is by being aware of your body and what you’re doing to it. Many women place high importance on how it looks, but what about what the inside is doing? Women need to be aware of their eating habits (making sure it is not a disorder and they are getting enough nutrients and calories), bone mass (which should accumulate until your thirties), and iron levels. A huge factor to all of this is a woman’s menstrual cycle, which can interfere with iron levels and cause anemia. It also, though, can help with estrogen levels that is required to accumulate bone mass. All around, parents, coaches, physicians, and the athlete themselves need to pay close attention to their body (inside and out) and listen to it more often. Another way is to give your body some rest days or new exercises. If we continue with the same motions every day, those muscles and bones will be under great stress. However, if some of the conservative treatment does not help and patients don’t respond, surgery can be done.
sometimes you have to ditch the treadmill and train like an athlete

Treatment and prevention for ITBFS is modification of the runner’s workouts. This would include lots of stretching exercises and correction of some techniques.


There are lots of different opinions and ways to treat and prevent these injuries; however these seemed to be the most efficient to me. If you have any opposition or new ways we would love to hear about them. Work hard, train safe, and go endu!

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.