Saturday, January 17, 2009

(Post 101) On Asking The Right Questions

When we don't ask the right questions we end up asking....

Why is it that every time...

I try to swim longer distance, my shoulders (rotators cuff) and back hurts?

I try to run faster, my knees (meniscus), ankles (Achilles tendon) and feet (plantar fascia) hurts?

I try to lift heavier weights, my back (spinal discs) and neck (nerve that goes to and under the shoulder blade) hurts?

I try to exercise, my sciatic nerve and back hurts?

I try to golf better, my neck, shoulders and elbow (golfer's elbow) hurts?

I try to play tennis better, my feet, ankle, knees and my elbow (tennis' elbow)hurts?

So lets start asking the right questions such as...

What is the right type of...

Exercise: The type of exercise we need to use might be isometric(muscle contraction but no joint movement) or dynamic(muscle and joint movement).

Position: The position that we need to put our body or body parts may be neutral, mid-range or, end of the rage.

Quantity: We can always change the quantity depending on our physical response, adaptation, energy level and our rehab and training goals.

Frequency: We need to find the right amount of resting time between rehab and training sessions so we can properly rebuild, restore and recover.

Level of difficulty : Avoid making the exercise more difficult without a good reason, meaningful plan and a purpose.

Direction: The more directions an exercise is performed the better results we will have.

Range of motion(R.O.M.): Just like quantity and frequency, range of motion can be modified to fulfill the goal in mind.

Ground levels: We can modify the height we are standing on or stepping into by using different level steps, so the body can gain dynamic strength when performing activities at different surface levels, which require changing our body position in relation to the ground, such as going up and down stairs, hiking, climbing, running in uneven surface, etc.

Environmental stability: When we introduce external or environmental instability to our rehab and training program, such as a balance board or stability ball, we stimulate our body's neuromuscular system and gain physical stability.

Resistance: Weight and/or resistance should only be applied when we have complete control of our body weight in motion.

Speed: Speed should be the last progression unless we have very good reason to do otherwise.