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Category Archives: Injuries and Pain

Study: Strength Training and Proprioceptive Training Prevents Injuries

Does strength training prevent injuries?

Does strength training prevent injuries? Hint: yes.

Researchers in Denmark recently reviewed the current research on exercise programs for injury prevention, and crunched some numbers to see what does or doesn’t work.1 What did they find?

Strength training reduces sports injuries by about 68%, proprioception training reduces injuries by about 45%, and stretching programs do not reduce injuries reliably. Interestingly, combined programs only reduced injuries by about 35% (all of which included strength training)Continue Reading

Improve Movement by Training Movement – Not Specific Muscles

runningA pervading idea in the fitness and therapy industries is that altered or “dysfunctional” movement is simply the product of specific muscle weakness (or imbalance). The solution, of course, is to find the weak muscle and strengthen it. The result: correct movement, and therefore decreased risk of injury and chronic pain.

Is this true? Can strengthening specific muscles improve movement form or technique?

As usual, things are a bit more complicated than that. Let’s gather insight from a few research studies, using one of the most common examples: gluteus medius strengthening for running mechanics.Continue Reading

Book Review: The Running Injury Recovery Program by Bruce Wilk

For those of you who run – and suffer from running injuries (which I presume is most of you) - this book may be of interest to you.

Continue Reading

How Pain Works, Part III – Nociception

Larger version below!

Larger version below!

The science of pain is actually very interesting, and involves everything from chemistry to cultural studies and everything in between. It can get complicated, but we’ll keep things simple and understandable while remaining as accurate as possible. Here we will start with some of the basic science of how potential pain is detected and transmitted through the body.

If you missed the last few “How Pain Works” articles, visit the pain education sectionContinue Reading

Ankle sprains… caught in the act!

and roll your ankle…. NOW

Learning how injuries happen can help us prevent and treat them. Unfortunately, you can’t just do a study asking people to hurt themselves on purpose… those pesky ethical committees would never approve of your brilliant study.

Then how are we supposed to collect such data? Accidentally of course!

Researchers in Germany were doing a study with soccer players performing a run and cut maneuver while being recorded with 3D motion capture and EMG (electromyography – which measures muscle activity).1

During one of the run and cut trials, one of the soccer players actually rolled their ankle by accident! It happened while all the recording equipment was running! Serendipity defined.

What did we learn?Continue Reading