A few weeks ago I wrote a post on injury prevention and our own responsibility in the process. (To read it click here.) Due to all of the attention and shares it got, I decided to write a post that takes it a step further by giving you some ways that we fitness lovers can prevent an occurrence of injury as much as possible. First of all may I say that if you are training for results, you may end up injured at times. Working on getting results means that we need to overload our body in order to create an adaptation to the stress that we put on it. However, there are things that we can do not make this process less dangerous and some choices that we can make that will go a long way in this effort of injury prevention.



Today’s post is all about some of the things that we can do to ensure that we get the best “leg -up” against injury and time off from working on our goals.



How to better avoid injury while training

As always we need to avoid the victim mentality as exercisers. However, swinging to the other end of the spectrum and thinking that getting injured is hardcore is also not the best choice in attitudes to have as we train for our goals. Both of these attitudes show a lack of education on the body and how it works. One we don’t have to get injured to get to our goals. Second, injuries usually lead to other injuries down the road, if we don’t deal with the issues that come as a result of our problems. We should rather work hard in a calculated way, progressing through our steps wisely and maintain good movement patterns and so-on throughout our program and workouts.


One of the first things that we need to deal with if we want to be successful in our attempt to prevent injury as much as possible is to be mobile. Think about it, how many of us are tight due to poor posture, sitting too much and past injuries. How many time have you seen people try to do a hip-hinge exercise such as a dead lift and have them round their back as a banana (umm!) I know there are many causes if this issue. However, mobility can be one of the top causes of this phenomenon.


This point often leads to the question of what should be mobilized and what shouldn’t. The chart below can give an idea of how it works in general.


But, it is a good to work on your own lack of full range of motion by using the right drills for you. Below is a video by Dr. Weingraft further explaining this concept.



Now that you know and hopefully understand this concept; we are now free to talk about mobility in the areas that should be mobile. Let’s first start with our Thoracic spine. Our T-spine should be mobile in two ways; one it should be able to rotate pretty close to equal on both sides. Then it should also be able to extend as well. We can address these necessary movement aspects with a combo of foam rolling, mobility drills and stability work that will train the body to move the way it should.


Foam rolling:



Extension: The Cat and Cow.






Of course there are many more ways to mobilize and stabilize this area than the last few moves. These are just food for thought and at least some moves to start with if you don’t have any drills to get the effect needed.


Second we have the hips area. Just like with your t-spine this area is often “locked up” and immobile. This more often than not leads to overuse and injury as people workout. As you know, injury is an easy way to not get to your goals in a timely manner or at all. So we will also want to mobilize, stabilize and pattern this area as well.

Now much of the hip area has to do with being able to control the pelvis and to stabilize the lumbar area. It also has much to do with being able to shift your weight back or to be able to touch your toes. In fact a lack of these aspects in our movement can lead to a higher chance of injury, thus having these qualities may not just help you to perform better, but will also go a long way in longevity of training.


So then can we do these things and develop these qualities?


There is not a one size fits all answer. That is why it pays to have someone who is qualified to assess movement do so with you. However, these next few exercises will most likely help most of the people reading this post.

The following drills in this video can help you do just that:



As well as these:

Toe touch:


Hip flexors:


Moving better can go a long way in helping you achieve your goals of better fitness, body composition and staying healthy. All while enabling you to get better workouts as you train. So doing all of these things especially those that help your particular issues is worth the time spent on doing it. So get to work, try out these preceding drills and look for and use others as well. If you do you like many others will find yourself moving, feeling and training better!


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