Many people have recently started sports again, such as aerobics at home, lifting dumbbells, fitness rings or running outdoors. A few days later, before the effect of exercise was seen, some people stopped because of the pain in their knees, waist or shoulders and began to complain: "Exercise is really dangerous!" "
If you had read this article earlier, the result might have been different.
Because,There is nothing wrong with exercise itself. What really hurts is your lack of ability to use your body and your wrong exercise plan..Before you start exercising, you need to know your basic abilities.Know which actions you can do and which ones are unsafe and ineffective for the time being..
People who can use their bodies correctly have a straight back and strong hips and legs after training.
People with insufficient ability stoop loosely, and the harder they practice, the more painful their backs get.
Comparison between correct and wrong actions of lifting heavy objects from the ground
As for how to test this ability, mature methods have been used in China national team, American professional basketball league (NBA), European football clubs and ordinary people, such as functional action screening (FMS). From a completely motionless white to a high-level athlete, you can get help from it.
Football players of China Swimming National Team, NBA and Rome Team are conducting FMS screening | FMS
If there is no professional to help you screen, you can do the following self-test, which can be done by one person at home with only one door and one pole:
Move first, then exercise.
As long as you exercise, you need to affect some joints, and mobility is the ability of joints to move in all directions.
If the activity is insufficient and the movements are not in place, the body needs to work hard to resist the extra resistance. Moreover, if one joint is stiff, the adjacent joint may be forced to increase the range of motion to compensate.Moving where you shouldn’t move is easy to cause damage. But the greater the activity, the better.If one’s own strength is not enough to control such a wide range of activities, it is also easy to get hurt.
The following four actions can help find the most common lack of activity.
Bow your head and touch the ground
The first actionIt tests the ability of the spine and hip joint to bend, and it is used for bending the body, such as various squats and leg lifts.If the bending place can’t be bent, other parts may be overactive, which is easy to cause shoulder and neck low back pain.
Before the test, stand up straight with your feet together, try to lower your head first, and then try to touch the ground with your fingertips.
The following test is only for healthy people. Please stop immediately if you feel pain and other discomfort during the process. The test action is not suitable for practice.
■ Criteria for passing the test: the distance between chin and chest shall not exceed the width of two fingers, the fingertips can touch the ground, and the contour of the back is smooth (hard downward force does not count, and the moving picture is twice the speed).
■ If the chin is far away from the chest, it indicates that the neck movement is not good, and you may also have the habit of stretching your head forward at ordinary times. The shoulder movement is not smooth and it is easy to have neck and shoulder pain.
■ If you can’t reach the ground, look at which section can’t be bent from the side. The first case is that the back is very flat, suggesting poor spinal mobility.
■ The second type is back bending, but the angle between waist and thigh is very large, suggesting that the hip joint has insufficient flexion ability and is prone to low back pain.
Knee top door
This action tests the ability of ankle flexion, that is, how much the body can move forward when the foot steps on the ground. If you fail the test,Actions such as running, jumping and squatting are easy to deform, and the posture of walking and going up and down stairs will also be affected in severe cases.
When testing, the toe is half a foot away from the door frame, keep the heel close to the ground, try to hold the door frame with your knees, and then exchange your feet to measure the other side.
■ Criteria for passing the test: the knee can touch the door frame, and the heel is not lifted off the ground.
If your knees don’t touch the doorframe, you may bend over or lean forward when doing squats and other actions, which is easy to hurt your waist. At this time, you can put your toes against the door frame and try again. If you still can’t touch it, your posture such as running and walking will be affected.
If this is not possible, the posture of daily life may be affected.
Straight leg lift
The third movement mainly tests the hip joint,Can’t passIt is suggested that the actions of raising legs and standing and leaning over are unsafe, and the actions related to running and jumping are also affected to some extent., prone to low back pain and leg strain.
Lie on your back by the door, the edge of the door frame is aligned with the midpoint of the right thigh (the lower end is the knee bend and the upper end is the bend between the thigh and the trunk), and the toes of your feet point to the sky. Press your right foot against the ground, lift your left leg as far as possible, and keep your knees straight and your toes hooked up. Then test the other side.
■ Criteria for passing the test:The left ankle can exceed the edge of the door frame (the most protruding part of the bone outside the ankle), and the position of the right leg remains unchanged.
The left ankle can’t reach the edge of the door frame, suggesting that the left hip joint has insufficient flexion ability, and it may bend over when doing high leg lifting or hard pulling, which is easy to cause low back pain.
Correct leg lifting action
People with insufficient ability stoop loosely, and the harder they practice, the more painful their backs get.
Insufficient flexion of hip joint causes deformation of high leg lifting.
■ The tip of the right foot is tilted outward or the right knee is bent, which indicates that the right hip joint is insufficient in stretching ability, and the front thigh may be forced to exert too much force at ordinary times, and the hip is weak and has low back pain.
Rotating touch the ground
Next, you can lie in the same place and continue the fourth movement to test the ability of spinal rotation. If it doesn’t pass,The action of twisting the upper body or hitting the ball hard is affected, and it is easy to get involved in the waist.
Lift the right thigh to the vertical ground, then fall to the left, press the right knee on the ground with your left hand, and keep your left leg straight. Then raise your right arm and point to the sky, and slowly fall to the right ground. Test the other side again.
■ Criteria for passing the test: the right arm can touch the ground, and the position of the right leg remains unchanged.
The latter three items are all tests conducted separately on the left and right sides, not only depending on the unilateral situation, but also comparing the results on both sides. If there is a big difference between the left and right, other actions may be asymmetrical at ordinary times, which makes one side more vulnerable to injury.
After moving, it is most important not to move.
After the range of activities is large enough, it is necessary to stabilize the body’s ability to avoid injuries caused by excessive activities and the inability to use strength.
The following two movements mainly test the core stability, which is simply the ability of the waist and abdomen to control posture and conduct strength.
Even if you don’t exercise at all,Usually sitting in a chair, standing and walking also need stability to support the body. If it is not stable enough, it is easy to have backache.. If you like running, playing ball or lifting iron, you need to keep your trunk basically stable while moving your limbs to avoid injury, and transfer the force of pedaling to your hands.
Push up
It looks like push-ups, but this is not a test of how many you can do, but the ability to control your body when propping up. If it is difficult to maintain physical stability,At least you need to pause the push-ups and hand-lifting exercises, and heavy squats and hard pulls are not safe.
Put your hands on the outside of your shoulders, with men on their toes and women on their knees, and then try to support your whole body at the same time.
■ The standard of passing the test: the chest and abdomen are off the ground at the same time, the head, trunk and thighs are in a straight line during the whole process, the curve of the back of the waist has not changed significantly, and the scapula is close to the chest wall.
■ First straighten your waist so that your chest leaves the ground, and then your abdomen leaves the ground, suggesting that the core stability is poor and the lumbar spine is forced to overstretch.
In this way, in daily life, it is easy for the trunk to be unstable and the back is sore, and there will be undue waist flexion and extension during exercise, which is easy to be injured and unable to exert strength (except for those who simply cannot hold up because of the small upper limb strength).
■ The body is lifted up, but the head doesn’t follow up and stretches forward, and the scapula is obviously propped up, which indicates that the stability of the neck and shoulders is insufficient and it is easy for the shoulders and necks to feel uncomfortable.
Raise limbs
The test mainly examines the body’s ability to resist rotation and is divided into two levels of difficulty. If the simple version cannot be completed,When walking, climbing stairs or carrying heavy objects, your body may shake unnecessarily and you need to make up as soon as possible.
People who like sports, it is best to do the difficult version, so as to keep their bodies stable in various postures, reduce waist and knee injuries, and make sports performance better.
Prepare a straight pole before the test, and just remove the pole of the mop.Touch the ground with hands, knees and toes on both sides. The width of hands is shoulder width, the width of feet is hip width, and the arms and thighs are basically perpendicular to the ground. Then put the pole vertically in the middle behind you, supporting the head, back and buttocks. Finally,Raise one arm and the other leg to the ground at the same time.
■ The standard of passing the test: the trunk does not shake and rotate obviously during lifting and falling, the shoulders and hips are still basically parallel to the ground, and the head, back and buttocks support the rod without falling (the moving picture is 3 times the speed).
The difficult version is to lift your knees off the ground on the basis of the previous action, so that your calves are basically parallel to the ground and repeat the previous action.
■ The criteria for passing the test are the same as before.
■ When the stability is insufficient, the arms and legs on the lifting side are easy to be excessively raised, and then the body twists and the rod will fall.
These are the first two items of self-test, activity and stability. If all six movements can pass, it is usually easy for you to complete daily activities.However, if you usually have a lot of exercise or high intensity,You also need to pass the next three tests to fully test the basic motor ability.
In addition, this test is not a physical fitness test. It can pass the test that does not represent physical fitness and the sports performance must be good. The main purpose is to find out the unsafe and inefficient actions that you are doing at present, and then make up the deficiencies through targeted exercises in the next few periods, so that you can safely do more kinds of exercises with higher intensity and get better results.
Note: Unless otherwise noted, all the pictures in this article are provided by the author.
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Author: Daitian doctor
Editor: odette