Hip Flexor Overuse Injuries in Gymnasts
Even as you go into this particular newest season and workouts come to be, well routine, instructors, parents, along with providers, need to be prepared to recognize overuse injuries with our athletes.
Our primary excessive use injury I see is definitely hip flexor strain along with associated lumbar pain or low back pain.
So why is hip flexor/back soreness the top excessive use injury I notice?
To find out, I do believe we must view the actions of the muscle tissue and my Gray's Anatomy (yes clearly there was a Tv series named after this book!) is a superb starting place.
Actions. - The Psoas and Iliacus muscles[the hip flexors], acting from above, flex the thigh upon the pelvis. Acting from below, the femur being fixed, the muscles of both sides bend the lumbar portion of the spine and pelvis forward. They also serve to maintain the erect position, by supporting the spine and pelvis upon the femur, and assist in raising the trunk when the body is in the recumbent position.
Some athletes utilize hip flexor muscles with just about every component of their every day work in the gym. And certain work legitimately utilizes hip flexors.
However, the concern is, athletes more than use the hip flexor for leaping, landing and bar work rather than the muscles designed to optimally and efficiently complete these kinds of tasks.
So precisely what muslces should adolescent gymnasts use instead of the hip flexors?
Gluteus Maximus (GM) as well as abdominals, and they also really should be utilizing these without pelvic tilt!
So with the definition previously mentioned, let's discuss the opposite of the hip flexor, it's antagonist, Gluteus Maximus Muscle (GM).
GM is definitely the biggest muscle in the body and does an incredible action for athletes, it extends the femur as well as brings them in line with the body and offers stability of the sacrum/lumbar spine junction.
The following, in addition to sustaining a good core results in a powerful lumbar spine by reducing pelvic tilt and also reducing extreme lordosis or curve in the back...big deal right?
Why Is The Gluteus Maximus An Crucial Muscle?
Well, according to this study ( Click here to see ) carried out in October of 2011, the greater the pelvic tilt, the much more likely the risk adolescent gymnast are affected a lower back fracture and in particular, a pars interarticularis fracture in the lumbar spine. The straightforward explanation of what I mentioned is, "THIS Is Detrimental!" and most probably represents a career ending injury for your gymnast.
You may come back, however certainly no medical practitioner will help you to participate in gymnastics by having an acute back stress fracture, nor should they. Most orthopedic specialists usually demand a back splint in addition to 6 months absolutely no training. THIS Is definitely DEVASTATING FOR GYMNASTS.
Prevention? Too Easy!
There is however some remarkable news. It's incredibly easy to figure out how to use your core and build routines to offer your back protection. This is why we must help make these techniques habits: any time you're on the beam and the world is looking at you, you simply will not remember to tighten your core as well as contract your GM.
It should be, by default, a habit.
How do we generate these patterns?
A tiny amount of work (a lot less than a few minutes) daily, progressively raising difficulty, along with applying sport specific positioning until the athlete will do it without the need of thinking any time they are at the gym.
Keep in mind, legitimate core strength, and true application of GM allows the athlete to accomplish all anatomically correct positioning necessary for gymnastics.
You merely can't take advantage of the task and make use of pelvic tilt to develop positioning.
Landing with additional anterior pelvic tilt (pooched stomach) or maybe posterior pelvic tilt (hips tucked beneath) can create significant discomfort, bony injury and also complications inside the spine.
Make use of the correct musculature to get positioning. It's important in your health and wellness.
Thanks again for your support and we'll see you soon...Make sure you start putting this information into practice!
To view more about keeping your gymnast safe, please visit http://gymnastcare.com/ and read all of our great information!
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