How can we prevent injuries?

By: María Fernanda López Zúñiga

Some people say that having lots of strength is the best way to prevent injuries. However, having strength alone cannot do so. When designing training and rehabilitation programs it is necessary to take a variety of factors into consideration to adequately prevent injuries and improve performance.

When a person moves better, they feel better, and their performance improves. However, if a person lacks proprioception and bodily awareness, strength and conditioning workouts can be counterproductive.

At FMCC, we focus on the following factors to ensure the well-being and physical health of all of our clients when instructing their personalized strength-training programs:

• Alignment: we teach our clients how to properly align their bodies while working out. When joints are put under pressure, either by body weight alone or gym weights, it is important to know how to properly align yourself in the correct direction. This is achieved by helping our clients obtain and maintain a correct body alignment; this helps avoid sprains, over-stretches, or tears of stressed joints.

• Breathing: it is essential to breadth properly during workouts. Breathing is not only used to oxygenate our tissues, but also to help stabilize our bodies (intra-abdominal and intra-thoracic pressures).

• Control: when we reach proper body alignment and breathing, we must be able to control our bodies.

Both in stationary positions and while performing workouts such as squats, lunges, pull-ups, and push-ups, we need to be able to use the right muscles at the right time depending on the specific activities we want to do.

Therefore, strength isn’t the only factor that helps prevents injuries. Although it plays a role in preventing injuries, it should always be accompanied by the other factors mentioned above, and its essential to also take into consideration each client or patient’s specific limits and conditions, since not all clients have the same needs, practice the same sports, or use the same day-to-day body postures. Thus, the approach needs to be different for each person; it must be personalized.

It is extremely important to teach our clients how to have proper body alignment, breathing, and body control, to help prevent injuries. This is our primary objective at FMCC.