High’s, low’s, progressions, setbacks, timeouts, restarts, effort, commitment, perseverance and passion. Pretty much, this construct sentence came up as a summary of life description. Sportswomen and sportsmen get exposed to an increased injury risk when in practice of sanctioned, extended or professional physical activity. Although injury epidemiology and industry is working to reduce the prevalence of injury during physical activity in all possible approaches imaginable, the main tool, our body has to be as prepared as much as possible. Find out the 7 outcomes and the benefits of an P:REhab oriented Strength & Conditioning program.
STRENGTH & CONDITIONING AND INJURY STAGES
Injuries have multiple factorial consequences, often those affect structure, tissue function and motor skills. Due to the complexity interaction of human body physiology and biomechanics, alterations can deeply transcend to physical, health and skill fitness attributes as well as mentally. A toll, always, will be paid in sacrifice or time “lost”. From the other side health and exercise science, study and develop the more effective treatments and methods possible to face up and reverse injury stages. Independently of the origin of an injury, they mark an inflexion point physically and psychologically on our wellbeing and performance continuum. We have learned that exercise is a powerful tool to reduce injury risk, restore, enhance and strengthen biologic tissues.
Strength & Conditioning are programmed interventions and methodologies targeting physical or skill fitness aiming to develop a selected set of attributes. Strength & Conditioning is composed by the integration of multiple fitness attributes and its physiological adaptations to serve a purpose. The scope of Strength & Conditioning has 4 main goals:
1. Improve performance and function
2. Develop systematic interventions
3. Assess performance and progression
4. Reduce injury risk
What makes Strength & Conditioning beautifully unique is its relativeness of improvement and assess performance progression. What does this it really mean? make the best better? the normal best? or the impaired normal? Either way we move positively forward from point A to B. Strength and Conditioning is a resourceful application to implement preventive strategies and an ideal treatment within the road of recovery.
P:REHAB Vs REHAB
Purposeful Strength & Conditioning has the capacity to approach the fitness spectrum of Balance, Strength, Metabolism, Endurance and Recovery from a “Cause because” approach (A) due to existent injury or complication, or from a preventive approach (B), reducing the consequences, extension and severity of potential injuries.
(A) The “Cause because” approach
Strength & Conditioning with a REhab scope aims to restore function and reverse after damage, as much as possible, the inflicted disfunctions. The ultimate goals of REhab is the so called “return to play” or “back to sport”. REhab has different stage progressions which are early synchronized with healing processes. Its final goals and demands are ultimately determined by the nature of the activity which an individual or team is engaged or wanna get back to.
(B) The preventive approach
Strength & Conditioning with a P:REhab scope aims to optimize, maintain and increase performance and function. Qualitatively and quantitatively reducing injury risk. It turns out that fundamental P:REhab training, screened to individual conditions and needs, has an important preventive, performance, quality and longevity effect on exercise stress and tolerance.
“We are what we repeatedly do, excellence, therefore, is not an act but an habit”. Aristotle
STRENGTH & CONDITIONING FOR P:REHAB OUTCOMES
Each sport and physical activity entails differences, requiring and demanding different profile needs. This fact emphasize the importance and interconnectivity of outcomes and motor skills in play, sports and physical activity. An scenario which gets highlighted by the nature and severity of potential or suffered injury. Strength & Conditioning provides the development of different physiological adaptations allowing to apply progressive benefits and improvements into specific tissue, structure, movements, motor learning and skill performance. An strategy which can be introduced effectively to calendar goals and competition schedules.
The 7 outcomes to look for in a REhab and P:PREhab Strength & Conditioning program are:
+ Injury prevention: Optimized body function based on individual conditions and needs, reduce and mitigates the risk of injury.
+ Exercise tolerance: Asymmetries, unbalanced loading patterns or injury have consequences to structure, tissue function and motor skills which ultimately conditions how exercise is performed and the quality of it.
+ Muscle activation: Optimize neuromuscular function, joint balance and motor control to keep training quality to high standards reducing injury risk.
+ Motor learning: Injury, acute and chronic unbalanced patterns can modify natural body functions leading to movement restrictions and incorrect, untimed or unadequate motor pattern adaptations.
+ Pain relief: Proper connection and muscle function enables efficient biomechanics maintaining body structure integrity which reduce to less weaknesses and stress points.
+ Motor fundamentals: Implementation of muscle activation and motor learning to sound skill pattern aquisition from specific to basic physical literacy. Consolidating movement quality and build or rebuild a solid functional base for progression.
+ System sync: Screening strengths and weakness allow to specifically reconnect each target to ATHL.Core fitness pillars based on individual standards and englobe the restored or optimized function into a consistent functional Strength & Conditioning profile.
Injury stages set us on the edge,facing physical and psychological challenge. Injury prevention or PREHAB programs are a powerful strategy to bulletproof individual and teams Strength & Conditioning profiles, reducing and mitigating injury risk and severity. REHAB programs have a large impact on restoring function following and adequate progression which can start briefly after injury following all the process to back to activity or the so called “Return 2 Play”. Seeking guidance from an exercise professional is highly recommended to enhance the probability of success and even drastically reduce the time to full recovery.
Do you wanna learn more about Strength & Conditioning in different applications and how a program might fit your needs? Find our more about ATHL.Exercise and ATHL.Core framework goals in our BLOG!
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About the author:
Albert Piñol – Master of Physical Activity and Sports Science, MSc in Exercise Physiology, DHE Snowboard trainer, DH Mountain guide & Mountainbike and MAT certified. Snowboarder, exercise science and adventure sports enthusiast. IG: @albert_pinol