Healthy Living

Healthy Living  >  Pain Relief

Biomechanics: The Ultimate Tool for Preventing Exercise Injuries and Pain

  • Dr. Steve Young
  • 27 Mar, 2023

As a physical therapist, I have seen countless injuries and cases of chronic pain that could have been prevented with proper biomechanics during exercise.

Biomechanics refers to the way your body moves and how it interacts with external forces, such as gravity or resistance. Proper biomechanics is important for avoiding injuries and getting the most out of your workouts. This is because they help your body move in the most efficient and effective way possible. This can help to reduce the risk of injuries, such as sprains, strains, and even fractures, and can also help to improve your overall performance. When your body is moving properly, you are using the right muscles at the right time, which can help to prevent overuse injuries and fatigue.

One of the most common mistakes people make when exercising is using improper form or technique. This can lead to muscle imbalances, joint instability, and other issues that can increase the risk of injury. For example, performing squats with your knees caving inward can put excessive stress on your knee joint and lead to pain or injury over time. Another example is rounding your back during deadlifts, which can put excessive stress on your spinal discs and lead to herniation or other back problems.

One important aspect of proper biomechanics is maintaining proper alignment of the spine. The spine is the base of the body, and for it to work well and keep you from getting hurt, it needs to be in the right place. Poor posture or misalignment of the spine can cause a range of issues, including back pain, neck pain, and headaches.

For instance, twisting movements of the lumbar spine can cause injury to the facet joints and surrounding tissues, leading to pain and dysfunction. It's important to always exercise with the right form and alignment to avoid getting hurt and make sure the body works at its best.

During exercise, it's important to pay attention to your form and technique to get the most out of your movements and avoid pain and injuries. This could mean working with a certified personal trainer or physical therapist who can watch how you move and help you make any changes that are needed. It may also involve starting with lighter weights or resistance and gradually building up as your form improves.

Another important aspect of proper biomechanics in exercise is a proper warm-up and cool-down. Warming up before exercise can help prepare your muscles and joints for movement, reducing the risk of injury. This can include dynamic stretches, foam rolling, or light cardio exercises. By increasing blood flow and getting rid of metabolic waste, cooling down after exercise can help reduce muscle soreness and keep you from getting hurt.

Also, it's important to move slowly through exercise programs and not push the body past what it can handle. Overtraining or pushing the body too hard can lead to injury and pain. It's important to listen to the body and take breaks as needed to prevent injury and promote optimal function.

In conclusion, proper biomechanics are important for avoiding injuries and pain and getting the most out of your workouts. You can make sure your body moves in the most efficient and effective way possible by focusing on proper form and technique, warming up and cooling down, and working with qualified professionals when necessary. Remember, prevention is always better than treatment, and investing in proper biomechanics can help keep you injury-free and enjoying your exercise routine for years to come.

References:

  • McGill, S. (2007). Low back disorders: evidence-based prevention and rehabilitation. Human Kinetics.
  • Cook, G. (2010). Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies. On Target Publications.
  • Chaitow, L. (2019). Clinical Application of Neuromuscular Techniques: Volume 2: The Lower Body E-Book. Elsevier Health Sciences.
  • Sahrmann, S. (2010). Diagnosis and Treatment of Movement Impairment Syndromes. Elsevier Health Sciences.
  • American Council on Exercise. (2014). ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals. American Council on Exercise.

Related Articles

Healthy Living

Hot or Cold? Which is Best for Your Pain

  • Dr. Steve Young
  • 3 Apr, 2023
Read More keyboard_arrow_right

Healthy Living

The Top 5 Ways to Beat Carpal Tunnel

  • Dr. Steve Young
  • 17 Apr, 2023
Read More keyboard_arrow_right

Healthy Living

Understanding Herniated Discs

  • Dr. Steve Young
  • 17 Apr, 2023
Read More keyboard_arrow_right

Healthy Living

Muscle Relaxers: Are They Right for You?

  • Dr. Steve Young
  • 17 Apr, 2023
Read More keyboard_arrow_right