Updated: Aug 27, 2019
Repetitive motion injuries can be caused by a number of different things – performing the same motion at work over and over again, picking up the kid’s toys countless time in a day or overworking your body while at gym. No matter what the reason is, there are ways to avoid it.
Our providers see patients DAILY with low back pain. They may have pain from sitting too long during the day, sleeping on their stomachs at night, from squatting with poor form in the gym or from all of the above! Today we will be talking specifically about the squat while in the gym.
The 3 most common factors involved with a repetitive motion injury are frequency, duration and load. Depending on your weekly programming, some of these things are easier to change than others.
No matter what your programming looks like, it is important to listen to your body with regards to frequency, duration and load! However, the MOST IMPORTANT factors are form and core stabilization! A big reason form suffers under load is because you are not developing enough core stiffness/stability (intraabdominal pressure) to create appropriate distal athleticism. Due to that…something is eventually going to give.
If you are not continuously activating your spinal stabilizing muscles under load, the joints and ligaments in your low back and various other parts of your body will begin to take too much force and are then susceptible to injury. In conjunction with this, if you are not hinging at your hips properly, while being sure to track your knees out over your toes and keeping your chest upright – you are unfortunately asking for a disaster.
It is important to consult a well-educated coach or healthcare provider when necessary. If you are having any discomfort or pain during exercise, please reach out to someone who also loves to move. Dr. Mike, Dr. Sarah and Alex are all wonderful resources and would love to help you get out of pain!