Injuries happen! If someone tells you they can prevent injuries, they aren’t telling the whole truth. They may be stating that they have ways to help reduce the incidence of injuries. There are many aspects of life that we cannot control and injuries are one of them.
They happen and will always happen, but if we can reduce the prevalence of them from happening and find risk factors that may predispose someone to an increased risk for an injury, we are on the right track!
Many injuries occur during the eccentric phase or during the deceleration phases of movements/exercises. If the body can’t control these movements via muscular control, soft tissue and bony/ligamentous structures are recruited to compensate and pick up the slack.
If you are constantly doing movements that are fast paced and you are not controlling the eccentric portion of the movement, you are putting yourself at an increased risk for injury. By performing fast-paced movements all the time is just focusing on working on the “gas pedal” (concentric movements) when you need to work the “brakes” (eccentric movements) as well.
Either macro- or micro-traumatic injuries can occur due to poor eccentric control. So what can we do to improve our body’s resiliency? Start by incorporating eccentric work into your training!
Slow Eccentric Pull-Ups
Slow Eccentric Push-Ups
Slow Eccentric Dumbbell Bench Press
Bilateral Plantar Flexion to Single Leg Eccentrics
Slow Eccentric Goblet Squats
Slow Eccentric Single Leg Deadlifts
Slow Eccentric Reverse Lunges
Slow Eccentric Offset Reverse Lunges
Learning to control your body is paramount for improving athletic performance as well as decreasing someone's risk for injury! Try adding more controlled eccentric work into your routine today!
Here I will be writing and posting about topics ranging from physical therapy, injury prevention/reduction, and strength and conditioning.