The Importance of Good Exercise Technique
written by Mario F. Cruz, PT, DPT, ATC & Karla Caban, BS Exercise Physiologist for Summit Total Health
Physical activity and exercise are a very important part of healthy well being. Unfortunately, lack of exercise technique and poor exercise habits can put individuals at risk for exercise related injuries. Whether am individual is inexperienced, resuming an exercise routine or an elite athlete, adequate exercise technique is imperative to improve performance and to minimize the chances of injury.
The human musculo-skeletal system is designed to withstand moderate to high workloads at moderate to high velocities, provided that appropriate and correct training techniques are utilized. Poor technique is just one reason that you might experience injury when working out.. There are other major variables related to poor exercise habits that can predispose individuals to injuries.
Here are a few common reasons:
- Lack of Flexibility
- Not Enough Rest
- Dehydration
- Lack of or Inappropriate Pre-Exercise Warm-up
- Not Performing Post-Exercise Cool-Down
- Malnutrition
- Lack of Knowledge of a Particular Sport or Activity
Although, it is outside of the scope of this article to provide an all-inclusive list of pathologies seen as a result of the lack of proper exercise habits, some of the most common presentations include low back pain, general muscle strains, and contractures. Injuries such as plantar fasciitis, stress fractures, peroneal and tibialis anterior tendonitis, and “shin splints” are common conditions related to the foot. Common injuries related to lack of proper exercise technique of the knee joint include patellar and iliotibial band tendonitis. Rotator cuff tears or strains as well as biceps tendonitis are also seen frequently in individuals who do not utilize proper shoulder exercise techniques. All of these can and should be prevented by following good technique.
The prevention of exercise related injuries due to poor exercise habits and execution is achievable by adopting proper exercise and training methods along with eliminating the other predisposing variables already mentioned. Individuals should follow standard guidelines and principles that promote safe participation in physical activity as well as correct exercise techniques.
Before beginning an exercise program one should be evaluated. The first step is the assessment of fitness level. Individuals should have an exercise physiologist of other qualified medical professional evaluate their current fitness capacity before starting an activity or sport. This assessment offers a baseline value in which a proper exercise prescription is develop for each individual’s needs. Cardiac risk should be considered. Some individuals will need a provocative cardiac test like a stress test to adequately evaluate for cardiac risk. This should be done before participation in a strenuous sport activity.
Once a fitness assessment is obtained, it is necessary to research and become familiar with the physical demands of the particular activity or sport in which the individual is going to participate. Having an understanding of the various tasks and physical requirements will enable the individual to prevent overuse patterns of the exercise and would allow for greater training specificity of the sport or physical activity. One of the most common causes of exercise related injuries is the improper progression of exercise. An exercise physiologist can guide and provide knowledge about the progression of frequency, intensity, and duration of activities and can help reduce the risk for injuries. There are a number of ways to introduce progression, but regardless of how it is done, it needs to be in a systematic manner taking into account the goals and the fitness capacity of the participant. The benefits of participating in an exercise program or event with the guidance of an exercise physiologist are significant. An exercise physiologist can ensure that the form and execution of the activities are proper. They can also provide advice and suggestions to improve performance.
Generally, individuals need to be mindful of their posture when performing certain sets of lifts and abdominal/core work. Good habits for exercise include pre and post exercise routines which would allow for physiological preparedness prior to performance and the return to baseline vital signs and tissue relaxation after the activity is done. This is the reason why, before each session, people need to spend enough time warming up and stretching. Likewise, at the end of every session, it is necessary to perform a proper cool down, including gentle stretching, relaxation techniques, and even ice to prevent tissue inflammation. When exercising, there is loss of water and electrolytes. This occurs regardless of the ambient temperature. It occurs indoors as well. Therefore, adequate hydration and a balanced nutritional regimen are essential. Although, there are a multitude of fitness domains, it has been shown that joint flexibility and muscular strength are vital for the prevention of injuries. These domains need to be incorporated into each exercise program. Don’t forget about adequate adequate sleep and rest. “Active rest” during exercise sessions assures that individuals do not become too fatigued or suffer an overuse type injury.
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