Yoni Whitten, D.C., C.C.W.P
When it comes to decisions like taking a trip, most of us spend a considerable amount of time doing research in order to make the most of the experience. Factors such as the destination, means of transportation, condition of the vehicle, safety precautions and time table are all taken into consideration when coming up with the final arrangements. Why is it then, that when most of us make the decision to “get back in shape” we simply walk into our neighborhood gym, find a machine that looks like something straight out of an old Star Trek episode and start pumping away?
That’s like getting into your car and driving, without even bothering to figure out where you want to go beforehand. Not to mention to check the fluid levels, gas it up or print a road map with directions. Needless to say, the chances of arriving at where you want to be are pretty slim. Yet, that’s exactly what the majority of us do. Research shows that nearly half of those who begin a newexercise program will quitwithin six months. There has to be a better way. By taking into account factors such the specific goal (the destination), availability (time table), activity preferences (the means of transportation) and functional limitations (safety precautions and condition of the vehicle) from the outset, we can ensure we arrive at our destination and avoid any serious pitfalls along the way.
The two most common pitfalls and reasons for discontinuing an exercise program are lack of results and injury. It’s not hard to see how a person could get injured from using too much weight or moving the wrong way with weights attached to their body. But what about the little injuries that creep up on us seemingly out of nowhere? When it comes to the types of non-traumatic injuries that plague the vast majority of us – we are left scratching our heads, trying to figure out what happened as we scramble to pick up the pieces.
Why is it that a person’s shoulder or low back will begin hurting more and more each day when nothing in their life seems to have changed? More often than not, the cause of these types of injuries comes down to one thing - microtrauma. Microtrauma refers to the relatively small physical insults which we are exposed to repeatedly, over time due to improper movement patterns and/or repetitive motions. Improper movement patterns can occur when our body attempts to compensate for factors such as muscle imbalance, altered joint alignment or postural distortions. These errors often go unnoticed because they don’t immediately cause us pain or limit our performance. Nevertheless, damage is being done and that damage can and does catch up with us.
We all know that “A chain is only as strong as its weakest link.” From the standpoint of correction and/or prevention of microtrauma, the term “weak link” goes far beyond muscle weakness. In fact, it can be used to describe any physical limitation which could potentially lead to injury. Some of the most common limitations are lack of flexibility, postural distortions, scar tissue buildup (due to acute injury), abnormal movement patterns and faulty coordination.
These weak links lead to altered movement patterns and increased stress on the body. Abnormal movement patterns usually mean that any stress created from that movement is going somewhere other than intended. That stress can result in excessive strain on muscles, tendons and connective tissue. It can lead to unnatural movement of the spine or extremities placing undue stress on joints and ligaments. This abnormal movement can cause microtrauma in these structures which slowly but surely eats away at their ability to perform the way nature intended. In other words, these weak links are an injury waiting to happen. In spite of the fact that the individual may not be aware of any damage being done, they will nonetheless pay the price for it in the end.
“Getting back in shape” is a process and movement is the foundation for that process. The foundation must be solid because without it “getting back into shape” is not possible. Until any weak links in a person’s ability to move at the most basic level have been identified and corrected, that person will not only be at an increased risk for injury, but they will also impair their ability to train at a high enough level and with enough consistency to achieve their goals. Testing for and identifying these weak links is like checking the fluid levels, tire pressure and alignment before taking a trip in that it gives you the best possible chance of arriving at your destination without incident.