Joined: March 15, 2006
Very interesesting article Bas. (at least the abstract was interesting but I had to look further to see what they meant by neuromuscular warm-up) Once I found that I had to say . . . "duh!?!" It seems to me that it makes perfect sense. Proprioception failures have always been the most common reason for injury along with direct trauma. It seems to me to be intuitively obvious but maybe its not to everyone. The days of straight plane calisthenics are hopefully over. I have been teaching that concept (of neuromuscular warm up and training for years to my coaches and teams) and those that comply definitely have fewer injuries.
Thanks, and you're right Tom - I had the same reaction.
However, I must admit that 30 years ago, the ten-step osteopathic pelvic assessment and Janda's ober/unterkreuz ALSO made much sense to me ..... At least now my (our) "Duh" is supported by some evidence. :-)
In my clinic, I advocate 5 Tips for back injury prevention or re-injury. Thought I would share:
Tip 1. Reduce risk factors to prevent back pain: This includes smoking (decreased oxygen to the intervertebral discs), obesity (increased load on the spine) and stress.
Tip 2. Identify with the early signs of back trouble: These are not to be ignored and include muscle stiffness or tightness (especially in the morning), difficulty in straightening up after getting out of a chair, and minor intermittent aches and pains.
Tip 3. Balance flexion and extension activities to prevent back pain: Because lumbar flexion dominates most of the normal day (sitting, work postures, lifting) we must balance our daily routine with extension patterns. Without a proper balance between these two activities, an imbalance is likely to occur and back pain is soon to follow.
Tip 4. Prevent prolonged loading and repetitive movements to prevent back pain: Avoid loading your spine in one position for any prolonged period of time. Look to change positions and unload the spine frequently through out the day or as often as needed.
Tip 5. Maintain good fitness to prevent back pain: Achieving strength and flexibility around the spine can greatly affect the healthy status of your lower back. A balanced exercise program is always a good idea.