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.
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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.
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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.
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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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