As far as gluteal muscle is concerned, any injury to the spine or lower limbs will result in a certain degree of gluteal muscle suppression (weakened activity and contractility), and even sprain toes and ankles. Everyone understands that if you want to maximize the efficiency of your gluteal muscles, it is best to avoid pain and injury during training.
In short, using more standard movement techniques, following a well-developed personalized training plan, and managing your diet and lifestyle are essential to avoid injury. But pain is a complex phenomenon, and most people don’t understand it that much; just as there are many variables in the fitness field that may be factors that cause pain and injury: anatomical factors, muscle structure, soft tissue genetic genes, training program design ( All variables that affect the training program), training experience, strength, flexibility, posture, age, lifestyle habits, diet, hydration, drug use, injury history, fatigue, inflammatory stress, depression, anxiety, fear, exercise beliefs, and pain and many more.
Most people’s pain is divided into the following categories:
- physical injury, moving pain;
- obvious injury but no pain,
- no injury but obvious pain; ul23_li18
This is the pain that is involved in sexual pain, not at the source of the pain; in other words, the source of the pain you think is actually caused by other factors. For example, someone often had low back pain. He thought it was caused by weightlifting, but found that it was gastroesophageal reflux
; he smoked for many years, then started chewing nicotine gum, and eventually got GERD , when his GERD healed , low back pain also disappeared. Pain can sometimes come from physical injuries, as well as from lifting weights in the wrong posture (such as arching the back during 1RM deadlift).Everyone’s understanding and feeling of pain is different; this is unable to provide a precise exercise prescription or training program for injury training. What we can do is to provide a set of guidelines that are generally accepted by most people. And a plan to promote recovery after injury.
is actually very simple: if the pain does not inhibit the activity of the arm muscles and the selected training method does not make the pain worse, then you can continue to do it, but if the training makes the pain worse, then you need to take a break until The pain improved.
1. Adjust the training plan in time
Sticking to self-discipline and self-regulation is an important part of long-term training. The weekly training may be fine-tuned for some reasons. Therefore, the previously designed training plan cannot always be adhered to, and timely adjustments must be made based on biofeedback.
For example, if you hurt your knee during training, you need to adjust your training plan and choose a practice method that does not aggravate the injury. Although this is common sense, it is also one of the biggest mistakes people often make, which is There is no training to bypass the pain, and no necessary adjustments are made. Don't fall into the trap of what you think is dysfunction or certain muscle dysfunction; usually, you only need to rest-down, adjust the posture, choose other exercise methods, or modify the training program.
2. The injury history must be considered
One of the questions asked when first contacting students is whether they have been injured before; the importance of this information is:
First of all, you can know the nature of the injury , Whether it is a genetic disease, or the result of a catastrophic event (such as a car accident), or factors within control (such as being able to move in an appropriate posture), and then develop a training program based on the nature of the previous injury history.
Second, and more importantly, which practice methods to choose, if the student has had knee injury ,Ask him which movements cause pain. If they say that the knee hurts every time they do squat movements, then they can formulate a solution to this problem; based on the tenant’s injury, avoid certain squat movements and reduce ROM. Or adjust the load (weight) and training volume (number of repetitions). Over time, they can usually do most of the painless exercises. These exercises can be carefully integrated into the training, and step by step, gradually increasing the difficulty.
In order to better train around the previous injury history, one must proceed with caution and figure out what can and cannot be done.
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