Bodybuilding has been around a long time, so it makes sense that a few go-to exercises have made their place in the gym. But, today, we have the technology and expertise to avoid what actually hurts us and adjust to what works best. Here is a list of the major back and joint killers everyone does, but shouldn't.
1) LEG EXTENSIONS
The weight is based at your ankles, so the torque applied to your knees is significantly higher than what you're really lifting and causes undue stress on your joints and tendons.
Instead: Reverse lunges keep the weight placed on your muscles and does not transfer to the joints(this is the problem with machine exercises in general).
2) BACK SQUATS
This is a highly controversial subject, so I'll refer to a legitimate world-wide accepted pro.
"After a certain point, your lower back doesn't allow you to transfer force to your bottom half... it's the weak link, stopping your lower-body muscles from producing maximum work capability." - Mike Boyle - world renowned strength coach and Men's Health training advisor.
Instead: Highly recommended in place of bac...
Jessie Mathers, a physical therapist from Duke University Medical Center, stated that “ I see people every day with back pain, physical therapy can be an invaluable tool in reducing back pain and getting people back to the activities they love”(Mathers 00:00:18-25). Physical therapy can be useful when trying to reduce back pain. Physical therapists are likely to teach you how to do an exercise program so we can do it on our own at home and continue to work toward the desired fitness goals and prevent future problems. “The body’s core is made up of abdominal muscles, hip, pelvic, and spine muscles that help support your spine. Having a strong core can help prevent back pain and alleviate back pain”(Mathers 00:00:41-52). Doing specific exercises that the physical therapist assigns can help strengthen the body’s core to relief and reduce back pain. Injured athletes can also perform physical therapy to help their injured muscles gradually gain strength. Aquatic physical therapy is a helpful sports physical therapy form for injured athletes as it allows them to perform physical movements using the injured muscles without exerting them to a great extent. Aquatic sports physical therapy uses the buoyancy of water to make movements of injured muscles easier and painless. Healthy athletes can perform sports physical therapy to increase core strength and muscle strength in different parts of the body. Other exercises include: stretching to reduce stress on joints, core stability exercises to strengthen the muscles of your trunk and hips, lifting weights to strengthen muscles, walking, doing water aerobics, and other forms of
Evidence of lifting weights can be traced back to the origins of man. As far back as cave painting and scrolls, there exists evidence of weightlifting. Initially as an expression of strength, to competition and functional training, weightlifting has carved its path through the ages. It has taken on a new role in the modern world; athletic training. With an entirely new emphasis in sports on speed, strength, and flexibility; weightlifting is more popular than ever. Unfortunately, young athletes often do more harm than good by injuring themselves lifting. When these uneducated lifters try to jump right into a program, lifting more than they should, an injury is imminent. What is overlooked, is that when weightlifting is done correctly, it has a great potential to prevent injuries instead of cause them. Understanding how the body works, using proper technique on the appropriate lifts, and participating in regular physical activity can greatly reduce the risk of athletic injuries.
There are multiple methods for recovery, such as: Stimulation also known as estim, Ultrasound, Ice Buckets, Massage, Stretching, Foam Roller. The most powerful recovery method is stimulation of the muscle or ligament. eStim is an intense stimulation that is applied to the injured area, regulation time can vary upon the injury. Another useful method for recovery is Ultrasound, which is an intense use of sound waves to treat musculoskeletal problems, especially inflammation for example tendinitis & bursitis. Ice buckets are another great way to improve recovery. It is an intense freezing session of the injured area, regulation time can vary upon injury. A Massage gives the athlete rubbing out knots and edema (swelling)
On the other hand, the rectus femoris exhibited a biphasic force pattern. This means in the first half of swing, rectus femoris force increased with running speed in response to larger moments required in hip flexion and knee extension. Whereas during stance, it produced a knee-extensor moment to complement the action of the combined Vastus medialis, intermedius, and lateralis. Also during acceleration, iliopsoas , gluteus maximus, gluteus medius, hamstrings, and rectus femoris all developed significantly larger peak forces throughout the stride cycle. Specifically, the peak forces of gluteus maximus and hamstring because they doubled during the terminal swing. During deceleration phase of stance, the largest contributor to both braking and support of the body mass center is the quadriceps muscle group. The quadriceps muscle group (i.e., vastus lateralis, vastus intermedius, vastus medialis, and rectus femoris) is considered the largest contributor to deceleration of the body mass center during early stance. The soleus is not the largest
... actually re-injure the knee. A slight pull in the muscles is what is to be felt, but no pain.
...bone. But the max shear stress reaches 38MPa near the knee part and it’s be- long to the cancellous bone area. Fig. 4.3 shows the close up look at the max- imum part. Cancellous bone is weak but luckily the area is so small that it could probably cause a tiny local trau- ma rather than a large-scale bone fail- ure. And according to bone remodeling theory the osteoblasts may strengthen this area after many times of loads.
People think that solving the physical cause of back pain will stop pain altogether. The more people keep trying to fix their physical pain, the more “solutions” people are trying to find, the more confused they become and the more they actually end up hurting themselves.
The number of girls and women participating in all levels of sports has risen greatly in recent years, and the way they play has changed too. Women's sports used to be played by a slow defensive style. Today, the sports are played with speed, precision, and power. With these changes have come increased injuries, and female athletes have higher injury rates than men in many sports. Knee injuries have been rising in female sports. Anterior crutiate ligament (ACL) injuries have become the most common injury in the knee to female athletes. Females are four times more susceptible to injury then men.
Slade S.C., Ther M.M., Keating J.L. (2006) Trunk-Strengthening Exercise for Chronic Low Back Pain: A Systematic Review. Journal of Manipulative and Physiological Therapeutics vol. 29 pp:163-173.
Weightlifting, recently, or working out, has been a big part of my life. For a little over 21 years of my life I was a small framed person. No, I didn’t like it but I dealt with it. I joined the military in September of 2012, weighing a measly 145lb at 6’0”. Over the first couple months in the military, through Basic and AIT, I gained close to 20lb. Some fat, some muscle. I felt better about myself. I didn’t look “small” anymore.
There is suggested evidence that a number of anatomical structures such as, bones, intervertebral discs, muscles, ligaments, joints and neural structures cause back pain (Hoy, Brooks, Blyth & Buchbinder, 2010). Degenerative Disc Disease (DDD) is a condition that is believed to cause chronic back pain (Weiner & Nordin, 2010). It occurs when there is an extrusion of disc material into the surrounding tissue (Weiner & Nordin, 2010). It is also suggested that abnormal stress of the ligaments, muscles and mechanoreceptors contribute to back pain (Weiner & Nordin, 2010). The main cause of chronic back pain has not been identified, but there are many suggested issues that are believed to contribute to chronic back pain.
3. If over pronation is not prevented then knee pains, heel pain, or lower back injury may occur.
When most people hear the term ‘bodybuilding’ they think of massive, inhuman looking individuals, mostly males, who spend every waking minute in the gym lifting weights and injecting steroids. But that is not entirely true. Bodybuilding is much more complex than that, especially when it comes to nutrition. Bodybuilding is a lifestyle. There are many different factors that come in to play for professional bodybuilders, as well as the regular person who is looking to put on muscle mass or whatever their fitness goals might be. Some of those factors include nutrition, training, recovery, supplementation, as well as the controversial topic of drugs in the bodybuilding scene. Bodybuilding also has a unique history that should be addressed before diving into the topics of bodybuilding.
Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, theses functional, compound exercises also work your buttocks. However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees. (See References 1) Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees.
takes a toll on the body. The immune system is jeopardized, and the muscles become