Overuse Injuries

overuse injuries sport injury

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

There are 2 types of injuries : Acute injuries and overuse injuries. Acute injuries are usually caused by a single traumatic event. Here are some examples :

  • Wrist fractures

  • Ankle sprains

  • Shoulder dislocations

Acute injuries are less common in sport than overuse injuries. Overuse injuries are usually subtle and appear over time, making them difficult to diagnose and treat. Here is some example :

  • Tennis elbows

  • Swimmer’s shoulder

  • Pitcher’s elbow

  • Runner’s knee

  • Achilles tendinitis

  • Shin splints

Why

Human body is extraordinary to adapt to physical stress. We’re used of thinking that « stress » is bad for our emotional well-being, but physical stress is simply doing an exercise or activity. This is beneficial for our muscles, tendons, ligaments and bones. This physical stress causes an internal process called remodeling. Remodeling process involves both the breakdown and the build up of tissue. It’s necessary to have a good balance between 2, if breakdown occurs more rapidly than buildup, an overuse injury occurs.

Causes

overuse injuries sport injury gym fail

Usually, it’s training errors that cause overuse injuries. These errors are too fast acceleration of intensity or duration or activity frequency. These injuries can also happen to people who return to the sport/activity after an injury. They try to make up for lost time as quickly as possible to reach the level they had before the injury. Doing an exercise with a good technique is important to avoid overuse injuries. When the exercise’s technique is bad, it creates overuse injuries. It’s for this reason that coaches, athletic trainers and teachers can play a preventive role so that athletes avoid overuse injures.

There are people who more easily have overuse injuries. An unbalance between strength and flexibility around certain joints predisposes some people to have this type of injury. Body alignment, such as knock-knees, bowlegs, unequal leg lengths and flat or high arched feet, also impact overuse injuries. There are also people who have weak links because of old wounds, incomplete rehabilitation of wounds or others anatomy factors.

Other factors must also be taken into account as equipment such as the type of running shoe or ballet shoe and terrain (hard versus soft surface in aerobic dance or running).

Diagnosis

Generally the diagnosis is based on the athlete’s history and physical examination. It’s recommended to make a diagnosis with a sports medicine specialist with a specific interest and knowledge of your sport. In some situations X-rays, bone scan and MRI may be necessary.

Treatment

overuse injuries sport injury ice

Here are some recommendations for treating an overuse injuries :

  • Cutting back the intensity, duration and frequency of an activity

  • Adopting a hard/easy workout schedule and crosstraining with other activities to maintain fitness levels

  • Learning about proper training and technique from a coach or athletic trainer

  • Performing proper warm-up activities before and cool down after

  • Using ice after an activity for minor aches and pain

  • Using anti-inflammatory medications as necessary

If symptoms persist, a sport medicine specialist may create a more detailed treatment plan for your specific condition. This may involve an exam of your training program and an evaluation of predisposing factors.

Prevention

Majority of overuse injuries can be avoided with a proper training program, common sense and learning to listen your own body. The quote : « No pain, no gain » doesn’t apply here. The 10% rule helps a lot to get things to the next level.

In general, you should increase the training’s intensity to a maximum of 10% per week. This allows your body to have enough time for recovery and response. This rule should be used to increase pace or milestone for walkers or runners. Or for the weights amount to increase for strength training programs. In strength training, add flexibility exercises and core stability exercises help tremendously to minimize overuse injuries.

It’s recommended to seek advice from sports medicine specialist or athletic trainer to prevent chronic or recurring problems. Your training program can also be modified to maintain fitness levels safety while you recover from your injuries. You must return to the sport only if an authorization is granted by a health professional.

Remember, it’s very important to warm-up before training and cool down after training.

Stats

3.5 millions of children are treated for overuse injures every year.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here .

Break For Injuries

sport injury

What’s up ? This is THE stephane ANDRE and today I didn’t train. I will tell you why, because I feel pain to my left shoulder and my 2 knees. 6 day ago, it was my leg day and you know, I hurt my right knee during a martial art session. So I used lightweight to train my leg.

Since around 6 months, I felt pain to my shoulder (shoulder impingement) because of the dumbbell overhead shoulder press and dumbbell bench press. Since 1 months, I hurt my right knee in a martial art sparring, because I wanted to avoid a punch and my leg (my knee) was in a bad position. I had 2 injuries . I searched an alternative exercise for the dumbbell overhead shoulder press and dumbbell bench press to decrease the pain and I found out. I wrote 2 articles about it. Click here and there .

Too much injuries

sport injury

As it was a leg day, I decided to do front squat with lightweight to not hurt to much my right knee. After my front squat session, I did leg press with one leg. After my warm-up set, I felt a pain in my left knee, it was like if someone hit my left knee with a knife, I stopped my rep immediately. It was the first time I felt this pain and I didn’t like it. I tried to do an another rep to see the gravity of the pain and I stopped my leg day here.

I did the half of my leg day’s program and I thought it was a good idea to test the new way to do dumbbell bench press without pain. When I was walking with the dumbbell in my hands, I felt the pain in my left knee. I did this dumbbell bench press variant and I validate it.

Usually after my workout, I eat my meal (my post workout is solid food). While I was eating my meal, I thought it was the time to make a break. 3 injuries is too much for me and I decided quickly to make a break of 1 month to really recover, because since 2015 I train regularly 6-7 days per weeks and the longest break I make was 10 days. Yeah, 10 days. When I realized it, I thank God of Light for his gratitude. And you know what ? When I slept, I felt I a little pain in the middle of my back. It means to do my front squat, my body compensated the weakness of my right knee with others parts of my body to be able to execute the movement.

Special recovery

Now, it’s the 6th days and I continue to write article for my blog and I learned what kind of injuries I have and I want to learn deeper about sport injuries because I scare to become like Ronnie Coleman. Ronnie Coleman is the best bodybuilder for me, it’s because of him I started seriously to train like a bodybuilder when I was on the streets. And now, see this living legend who can’t walk without a crutch, it’s too sad.

I want to have the best athletic body I can until I die, I’m more focus about sport injuries. More I know about it and more I can avoid it. Every day I do my stretching session and I do 2 special movements to help my left shoulder to decrease the pain. I will see on 15th July, if my recovery session is effective.

It’s important not to take lightly the pain of your body. I know a lot of people who had pains a few years ago and they had to do some surgery. Now, they can’t use their capacity at 100%.

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-Steph

When Your Internet Company Is Not Working

internet company

I watched an Olivier Roland’s video  and I learned good stuff.

Here are some tips to improve your situation if you want to have an internet company or you already have an internet company. These principles are basically intended for infopreneurs, it means selling information products (ebook and online training) but over time all companies should use these principles to boost their reputations.

In an internet company, there are 3 pillars : traffic, authority and relation.

Traffic

This is the number of people who visit your website and your entire ecosystem (social media – instagram, youtube, facebook, snapchat, twitter, etc.).

Authorities

This is the way your audience sees you as an expert. You can be an excellent expert and not know how to communicate, so your audience sees your expertise at a level below your actual expertise. And it can also have the opposite situation where your audience sees your expertise at a level higher than your real expertise. In this case, you’re a crook !

Relation

This is the level where your audience appreciates you as a human being rather than a company.

Pillars check

What is interesting to do is to note where you think you are in the 3 pillars (traffic, authority and relation) from 1 to 10. « 1 » is the person who has just started and « 10 », is the person who is one of the best infopreneurs in the world like Gary Vaynerchuk  or Casey Neistat .

Don’t hesitate to ask people you know to have a more objective point of view. The ideal is a close friend who is really interested in your company and who understands what you’re doing. Ask this friend : « What rating would you give me between 1 and 10 ? Go ahead, be frank, you don’t need to spare my ego ! ». With an outside eye, it will help you find the problem.

Problems

problem

Perception

It’s possible that you have a huge traffic on your website but if people don’t perceive you as an expert who has enough experience to help them and they don’t like you (they perceive you more like a salesman as a human being), they will not buy your products and services.

Conversion rate

This concerns the conversion rate between your traffic and the people who sign up for your email list. People who sign up for your email list are people who are really interested in what you’re doing and who want receive the free gift you are offering (ebook or exclusive video). People who subscribe to your email list have given you permission to contact them through their email knowing they can unsubscribe at any time.

What it interesting to do is to note where you think to be in your conversion rate from 1 to 10 ? For example, when there are 100 people visiting your website, how many are subscribed to your email list ? If you rate is 0, you’re not offering any interesting gifts or you’re not making a call to action for your email list. In these cases, you have to work on it to offer a better free gift or tell people that they can sign up for your email list.

We must know that today, email remains the most effective way to contact people and it will remain so for a long time. Attention, that doesn’t mean that when you send an email thanking for the loyalty of your subscribers or a promotional email for a product/service, you shouldn’t also talk about that in your ecosystem (social media) with a video, a picture, a post on different platforms.

It’s important to know that if you’re doing content marketing and your company is based on the free content you create, you need at least a 5% conversion rate. If you do below that, you have work to do to improve your conversion rate.

Solutions

solution

Product/service

It’s possible that you don’t have a product or service to sell or like me at the beginning, I sold a product but there are only 5 people who bought it. In this case, you can do a survey with the people who are on your email list to find out what is the problem they would like to settle as quickly as possible. With this method, you’ll soon be able to create a profitable product because you solve the main problem of you audience. Attention, it’s necessary that you have 1000 people subscribed on your email list to make this survey.

Coaching

This is one of the simplest ways you can make money. It doesn’t matter if you have more than 1000 people on your email list. When we start an internet company, it’s the easiest thing to do. You offer your skills as a service to your audience. With a small audience, a good authority and a good relation, you’ll have people who will be interested to work with you by doing coaching sessions on Skype, for example.

Ebook

If you’re a person who likes to write (like me), you can create an ebook that you can sell between USD 17.- and 27.- to start earning some money.

Action

We could talk about this for hours because every situation is different. I don’t know your situation but by following these advices, you will be able to improve your company’s situation, so ACTION.

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-Steph

Hanging Leg Raises

hanging leg raises

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Suspended on a chin-up bar :

  • Inhale and back up your knees as high as possible by approaching your knees to your torso.

  • Exhale at the end of the movement

This exercise works :

  • The iliopsoas, rectus femoris, tensor fasciae latae when you raise your legs.

  • The rectus abdominis and a little less obliques work when you move your knees to your torso.

To target the work on abs, it’s advisable to make small oscillations of thighs without never having the knees below the horizontal.

Attention

Rotations of the torso to the machine are proscribed for people suffering from low back or having already had a herniated disc.

Variant

hanging leg raises variant

By raising your knees on the side alternately to the right and to the left, obliques work more intensely.

Abdominal lumbar balance

It’s necessary to work in a balanced way the abdominal’s muscles and the back’s muscles (erector spinae). A lack of tone of hypertonicity of one of these two muscle groups can create a bad posture, and over time, create pathologies.

Example

Hypertonicity of the lower part of the erector spinae (sacro lumbar mass) with a hypotonicity of the muscles of the abdomen, will create a hyperlordosis with an abdominal ptosis. This postural defect can sometimes (if it is taken in time) be diminished by exercises of reinforcement of the abdominal muscles.

Conversely, hypertonicity of the abdominal muscles with loosening (hypotonicity) of the erectors spinae, especially in the upper part (multifidus spinae, longissimus, iliocostalis), will create a kyphosis (rounding back ) with loss of lumbar vertebral arch. This postural defect can sometimes (if it taken in time) be diminished by exercises of reinforcement of erectors spinae muscles.

Hypertonicity erector spinae muscles lumbar vertebral arch Hypotonicity abdominal ptosis

Kyphosis Hypotonicity erector spinae muscles lumbar vertebral arch Hypertonicity abdomen

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-Steph

Incline Bench Sit-Ups

incline bench sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the bench with your feet under the pads and your hands behind your neck. Inhale and tilt your torso without ever exceeding 20° :

  • Move your torso back up by slightly rounding your back to better target the effort on recuts abdominis

 

  • Exhale at the end of the movement.

This exercise work the entire rectus abdominis muscles and iliopsoas, rectus femoris and tensor fasciae latae (these last 3 muscles help pelvis anteversion). This movement is to do with high sets.

Variant

incline bench sit ups

When you back up, you can do a rotation of your torso to transfer a part of the effort to the obliques.

Example

A rotation to the left work more intensely right abdominal external oblique, left abdominal internal oblique and rectus abdominis on the right. Twists can be done alternately or unilaterally. The goal is to focus on the muscular sensation and it’s unnecessary to incline the bench too much.

Diagram showing the senses of action of abdomen muscle and the system of viscera’s compression

action abdomen muscle system viscera compression

 

  1. Rectus abdominis

  2. Abdominal external oblique

  3. Abdominal internal oblique

  4. Transverse abdominal

With quadrupeds, the entire rectus abdominis muscles passively support the viscera (like a hammock ) and help a little in locomotion.

With human being in bipedal mode, the entire rectus abdominis muscles have hugely strengthened so that the torso and pelvis is upright and prevent the pelvis from tipping excessively during walking or running. They became powerful muscles of contention and they built a strong core to maintain viscera in an active way.

Share this article if you think it can help someone you kow. Thank you.

-Steph

High Calf And Low Calf

high calf low

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

I think you noticed that there are big differences in the shape of the calves. These morphological variations are due to the evolutionary adaptations to the climate that occurred during the first human migrations.

It’s common to see African blacks peoples with proportionally long legs with a sagging plantar arch of the foot (flat foot) and a long calcaneus. This bone conformation of the leg and foot provides excellent leverage in the ankle and minimal triceps surae muscle (calf muscle is short, thin and high with a long tendon) for powerful extension of feet to walk.

It’s common the see Nordic people with short legs with a pronounced plantar arch of the foot and a short calcaneus. This bone conformation of the leg and foot requires a massive and uneconomic triceps surae muscle who get down very low to do an extension of feet to walk.

high calf low anatomy

This type of massive and long calf is actually an adaptation to cold climates to keep body heat. This prevents legs from cooling too much during the freezing cold to prevent amputation of the legs. These massive and long calves are seen as aesthetic (bodybuilding competition) but they’re less suitable for running and more vulnerable to muscle tears.

Massive and long calves requires more and careful warm-up and it’s important to do stretching exercises before and after an intensive workout of calves.

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-Steph

Hamstring Stretching

hamstring stretching

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing in support on one leg with your knee slightly bend. Your other leg stretched with your forefoot in flexion :

  • Your hands on your thighs with your back slightly arched. Slowly tilt your torso forward and focus on the feeling of stretching to the back of your thigh. The tilting is done at the level of the pelvis.

  • Hold this position for about 20 seconds and return slowly to the starting position.

This exercise stretches all the hamstrings muscle , adductor magnus, gastrocnemius, soleus and a little bit gluteus maximus.

Variant

hamstring stretching bench

Standing in support on one leg. Your other leg stretched out on a bench :

  • Your hands on your thighs with your back slightly arched. Slowly tilt your torso forward and focus on the feeling of stretching to the back of your thigh. The tilting is done at the level of the pelvis.

  • Hold this position for about 20 seconds and return slowly to the starting position.

To have a better feeling of streching, it’s possible to relax the calf’s muscle of the leg on the bench with the foot in extension.

Attention

In bodybuiding/fitness, stretching movements have the function of equalizing the tensions of the muscles fibers inside the muscle and limiting the risk of injury.

By using heavyweight, if the muscle fiber tension inside a muscle isn’t homogeneous, it’s the most tense fibers that will tear.

It’s for this reason that it’s advisable to do stretching exercise specific to the muscular group worked at the beginning of the session and between the warm-up sets.

Stretching exercises are always done gently and moderately to preserve the joints and avoid excessive ligamentous stretching which could destabilize the joints and create inflammatory pathologies.

Note

To avoid squat and deadlift injuries, it’s necessary to do stretching exercises at the beginning of the session and between warm-up sets.

hamstring stretching

During tilting of the pelvis forward (anteversion), the hamstrings are stretched.

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-Steph