Clients often ask "what should I do to prevent this injury from occurring again", we look at a variety of factors and encourage you to move well. 

 

Corrective Exercises 


Preventing back pain

Often a variety of muscles are associated with back pain, therefore we need to look at addressing back pain as a complex issue. The first step should be to identify if an underlying issue is associated with your back pain, such as a herniation, bulging disc, or spondylolisthesis to name a few.  Other back pain causes include accidents, muscle strains, and sports injuries. Although the causes may be different, most often they share the same symptoms. The back is supported by a large, complex group of muscles that hold up the spine, including the extensor, flexor, and oblique muscles. The soft tissues surrounding the spine enable bending forward, lifting, arching, and twisting movements. There are many treatment options for lower back muscle strain, including exercise, which will prevent atrophy. At Dallas Sports Recovery & Massage we can treat back pain, so if you know diagnosis let’s get started with your corrective exercises. 


preventing lateral patella tracking

This is a common area of injury in athletes and can include multiple diagnoses such as patella tracking abnormalities, patellar tendinitis, and chondromalacia. The goal of our soft tissue work and taping applications is to restore normal alignment to the joint and to decrease pain and inflammation while doing so. The kinesio tape unloads the tension around the knee, whereby allowing the athlete to perform rehab movements with less pain.


When looking at the knee and patella (knee cap in particular) it is important to remember that the tendon starts above the knee where the individual quad muscles end (there are four quad muscles). This tendon then travels from the end of the femur, over the joint line and inserts onto the tibial tubercle. The knee cap itself sits in the tendon with no direct attachment to those bones. All three bones are lined with cartilage to prevent breakdown and damage to the knee cap. On either side of the knee cap, the tendon is attached to fibrous bands called the retinaculum; which help keep the knee cap from moving too far from side to side. Together, these attachments all help the patella remain in its groove as the knee bends and straightens. It is also why this is such a common spot for injury. In the presence of muscle imbalances or soft tissue restrictions, the knee cap can be pulled out of alignment and inflammation/injury can occur. In the case of a knee cap that is tracking (or being pulled to) the outside, it can cause pain along the inside of the patella or on the outside just above the knee cap.

Terminal Knee Extensions (TKEs)
Perform as a warmup before training, during training or post training. 
Equipment used: 1 resistance bands
Muscles worked: VMO and quadricep

Loop a resistance band around a sturdy surface and slide the other end slightly up above your right knee. Take a few steps back so the band is taut. Straighten your left leg and keep your right knee slightly bent with your right heel off the floor.

Exhale and push your right heel down to the floor, and really exaggerate contracting your right quadricep. Again, you want to see or at least feel the VMO tightening and contracting. Hold this position with resistance for 1 count.

Inhale, slowly release the tension in the resistance band, and raise your right heel back to your starting position. If you didn’t feel any resistance in your VMO, grab a thicker band or take another step back away from the anchor, making the band tauter.

Perform 15 repetitions for 3 to 4 sets, and then repeat on your left leg.

Leg Extension
Equipment used: leg extension machine
Muscles worked: vastus medialis oblique and quadriceps

You will need a leg extension machine to do this move. However, you will modify the movement instead of using it as it is. The way it is commonly used in the gym puts too much pressure on the knee joint. This exercise takes the first exercise “VMO floor extension” to a whole new level with added weight.

You will need a leg extension machine to do this move. However, you will modify the movement instead of using it as it is. The way it is commonly used in the gym puts too much pressure on the knee joint. This exercise takes the first exercise “VMO floor extension” to a whole new level with added weight.

Adjust the seat so the lower leg pad sits on your ankle. Make sure your knees form a 90-degree angle. Pick an appropriate weight (you will be performing this exercise with both legs), squeeze your core tight, and hold onto the handles if you need to.

Exhale and in one motion swing the leg pad all the way up until your legs are fully extended out in front of you.

Inhale, contract your quadriceps, and lower the leg pad down only 30 degrees. Lowering the pad down by 30 degrees really forces your VMOs to contract. You should at least see both of your VMOs sticking out contracting or at least feel it with your hand.

Perform 15 repetitions for 3 to 4 sets. Adjust the weight accordingly as you get stronger, but remember to keep that 30-degree angle only when performing knee rehab.

Variations: You can perform a single leg extension instead of using both legs. You can also switch up your feet placement: Instead of forming a diamond shape with your feet facing in, perform this exercise with both feet facing out or pointed straight. All these variations will help improve your knee stability and strengthen your VMO from every angle.


Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

Houglum, Peggy A. (2005). Therapeutic Exercise for Musculoskeletal Injuries, 2nd edition. Human Kinetics, Champaign, IL. 


preventing tennis elbow

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preventing carpal tunnel syndrome

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Strength Training 


prime movers

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Pillar strength & torso stability  

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hamstring eccentric strengthening exercise

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lower trapezius 

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