5 OF THE BEST EXERCISES TO PREVENT INJURIES
When it comes to injury prevention, there is no silver bullet or majical approach that guarantees complete safety. Like all things in life, there are risks. However, there are certain foundation exercise we alsways prescribe to reduce potential for risk.
The ability to reduce the possibility of injuries has been a challenge everyone has been trying to figure out for years. Although Strength and Conditioning Coaches and Personal Trainers may understand the best exercises to reduce injury risk, many people in the general population have limited knowledge. When commencing an exercise program, clients often just focus on simplistic movements without a broader strategy or progression in mind, which is fine, to a point!
In addition to your training program, there are supplementary exercises that should be added to reduce your risk of an injury in the gym and in everyday life. Everyone has or will experienced some sort of injury throughout their life. By utilising some of these exercises within your training program you will able to train with more confidence and decrease your chance of injury. Here are some of the best exercise to help decrease your chance of sustaining an injury and which are regularly dished up at Core Principles.
5 of the best exercises injury prevention exercises you should be integrating into your workout:
- Nordics/reverse Nordics – This exercise is done by a partner holding your ankles/feet and you lower yourself to the ground to the lowest point possible and catching yourself on the floor. Nordics build up your hamstring strength which is a vital muscle for falls prevention, and lower extremity injuries.
- Shoulder external rotations – This exercise can be done either with a cable machine or a band. Your forearm starts next to your abs, holding onto the band/cable you rotate your forearm away from your body. This helps with the rotator cuff joint within the shoulder and thus helps prevent rotator cuff injuries.
- Calf raises - Standing on a ledge or an elevated surface (stairs/step) with you heels hanging off the edge you dip your heels down and then rise up onto your tip toes and repeat. This exercise is great for calf strength which is important for stability/balance and reduces lower extremity injuries. Can also be done on a flat surface.
- Drop landings – Drop landings are simply stepping off an elevated surface (box) and learning how to land with stability and reduced impact. Focusing on bending your knees with ground impact and reducing the force is key to this exercise and helps with potential ground impacted injuries.
- Copenhagen’s – Done with a partner this exercise involves them holding one leg and you positioning yourself in a side plank position. Slowly lower the hanging leg to the ground through the hips and then bring it back up to the top. This exercise help by strengthening your adductor and abductor muscles which are key for reducing potential hip injuries.
If you don’t want to become injured again or you simply want to try your best to avoid injuries overall these are the exercises for you! Merely ask your trainer to implement these exercises within your program and always educate yourself for new ways to improve your quality of life.
Here are some video examples:
Nordic variations - https://www.youtube.com/watch?v=ihTUvs997b4 \
Shoulder external rotation - https://www.youtube.com/watch?v=PVdgjHqAes8
Calf raises - https://www.youtube.com/watch?v=gwLzBJYoWlI
Drop landings - https://www.youtube.com/watch?v=Mr26byAeyUk
Copenhagen’s - https://www.youtube.com/watch?v=lBIcQzr-cQs&t=98s
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