This is going to be an opinion post… That being said, I fully expect some people to not agree with what I am saying here. Keep an open mind when reading this and remember- this is not for everyone.
I have been seeing a lot of blogs lately with specific do’s and do not’s, which has got me frustrated. It is haphazard to generalize and put a large group into the same exact category. What I am doing here is a combination of global principles and utilization of the KISS Principle. (Keep It Simple Stupid) and hopefully this will resonate with some individuals.
1- Mobility before Stability: If you can’t move, figure out why you can’t move and then fix it. The caveat here is when is a mobility issue really a stability issue? When do you mobilize a joint? When do you stretch some soft tissue? When do you perform other manual therapy techniques? The big point here is that a lot of people try to put load on top of a mobility issue that is present. Great way to ask for an injury.
2- Proper Assessment and Creation of Goals: Each patient/client/individual is an individual and their prevention programs must be specific for that person and their goals. Don’t just throw crap up against the wall and hope something sticks. Have a reason for everything that you do and use the specificity principle.
3- Corrective Exercise Is Great- But Should only be used as a corrective: I see a lot of individuals only work on correctives. While this is not bad, it’s not good. Once the correctives have “corrected”, move on to the next step of adding some load and locking in this new found stability.
4- Teach a Proper Hip Hinge: I personally think the Hip hinge is one of the most important movements in the human body, but unfortunately it’s taught wrong or not focused on. Getting the person to disassociate hip from lumbar mobility is huge with creating great lumbo-pelvic movement and stability.
5- Technique, Technique, Technique: No slop. Do the exercise right, or figure out why the person can’t do it right. Regress to Progress. Simple principle, yet a game changer.
6- The only absolute is that there are no absolutes: Stick to principles and vary your techniques based on individuality and the needs of the person sitting in front of you. Understand that you need to think outside of the box and be creative to not only keep people interested but also to train the neurological system with some variability.
Those are my 6 Keys to Injury Prevention. Is this the best list ever? No. Is it the worst list ever? No.
“Rick Daigle, PT, DPT is the Founder and President of Medical Minds In Motion, LLC and has been educating health and wellness professionals all over the US on Injury Prevention, Rehabilitation Techniques and Movement Dysfunction.”