Keep Your Gymnast Free From Hip Flexor Injuries

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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Yoga Teachers Can Prevent Injuries

Most Yoga teachers are certified instructors, who have gone through a lengthy training process, in order to be qualified to teach Yoga. If you have not already done so, you should look into Yoga teacher training courses to undergo the proper training to support your status as instructor. Typically, an advanced Yoga practitioner, who has years of experience, needs intensive training before being qualified to teach. However, even qualified Yoga instructors might be in need of strategies to help reduce, or prevent, injuries in their classrooms.

When Yoga Injuries Occur

Practitioners are most at risk for injury - when attempting a Yoga pose too challenging for their strength or health level, when doing a pose incorrectly, when not warmed up, or when distracted or unable to focus. As a result, Yoga teachers must remember that their primary job as instructors is not to perfect their own Yoga practice, but to keep their students focused, while they practice a variety of Yogic techniques safely.

Yoga Class Sizes

The size of of the class can impact an instructor's ability to teach Yoga effectively. For example: If a beginner Yoga class is too big, the instructor may be unable to give enough attention to each student, as needed. As a result - beginner and youth classes should be smaller, with intermediate and advanced classes, allowing more Yoga students per session to balance business needs. Similarly, participation in athletic schools of Yoga makes injuries more likely, so teachers in these schools will see fewer injuries in classes that have smaller student-to-instructor ratios.

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To prevent injuries from occurring, instructors need to be completely focused on teaching, especially paying attention to each student's technique and alignment. Good correction tends to be in-depth and verbal, rather than physical, since students might lose their balance if you make the change for them or may be uncomfortable with physical correction.

What to Watch For

Yoga instructors should be on the lookout for certain behaviors to help prevent student injuries.

First - since Yoga injuries happen when students are distracted, teachers should be careful to guide their students in concentration techniques to encourage focus. Instructors should not hesitate to speak with a distracted student if the issue does not resolve quickly.

Second - since injuries also happen when Yoga practitioners push themselves beyond what they can handle, teachers should take care to emphasize a slow mastery of poses, and to demonstrate this themselves, with the free use of props. Some practitioners feel embarrassed using props or get frustrated, if they do not move on to more complicated poses quickly; therefore, Yoga instructors must take care to model the safest practice techniques themselves.

Third - instructors should watch for trembling or wobbling, especially in balancing poses, since this can indicate muscle fatigue or weakness. Encouraging students who are tired, or too fatigued, to rest will help them avoid injuries that result from incorrect Yoga techniques, improper alignment, or falling.

© Copyright 2012 - Aura Wellness Center - Publications Division

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

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Kids Yoga for Healing Injuries

Kids Yoga can be utilized for healing injuries. Of course, this depends on what kind of injury we are talking about! A pulled hamstring is very different from a severe head concussion. Many minor injuries, strains, sprains, aches, and pains can be alleviated by a regular practice of Yoga. Yoga classes that are geared for kids incorporate the same traditional standing and sitting poses as adult Yoga classes. Many minor injuries can be addressed and healed by a consistent Yoga practice. In the case of serious injuries such as a concussion, broken bones and so on, please consult with your family physician before enrolling your child in a Yoga class.

Yoga is an incredibly therapeutic system of physical postures and exercises for strengthening, stabilizing and balancing both the body and mind. Many injuries arise because of the misalignment of the spine, overuse of a particular group of muscles and weakness in one or more parts of the body. Yoga postures help to strengthen, stretch and balance the entire body in such a way as to ameliorate current injuries, speed up the healing process of these injuries and prevent future injuries.

For example, if a child has injured his shoulder during wrestling practice or her hamstring during ballet practice, practicing Yoga postures will help to gently stretch and strengthen the compromised muscles and ligaments. Gentle exercises will help to bring fresh blood and nutrients to the areas that are injured speeding up the recovery process. Yoga asanas will also help to balance and strengthen the entire body so that a particular set of muscles is not overused and more vulnerable to future strains and sprains. Overuse of a specific muscle or group of muscles on a repetitive basis is one of the primary causes of minor muscles injuries.

Yoga can help children to improve the level of their overall health by strengthening all of the core muscle groups and increasing their level of flexibility so that minor injuries may be avoided in the future. If a child is contending with a more serious level of injury, it is best to get the approval of your family doctor before engaging in any new exercise regime, including Yoga. If your doctor gives you the "green light," you may still want to consider a few private Yoga lessons with a certified Yoga instructor in order to safely initiate a therapeutic Yoga practice for your child. A certified Yoga instructor will be able to help your child learn how to practice a series of Yoga postures safely in order to enhance and support the healing process.

© Copyright 2011 - Aura Wellness Center - Publications Division

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

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