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PREVENT INJURIES – HAVE A BETTER LIFE!
By Caren Iverson of Strike Tactical Solutions
I had the privilege of attending an “Injury Prevention Class for Police” presented by James DiNaso and Kate Kalnes of PKCO (Police Kinesiology
Company). It was great meeting like-minded people, and I enjoyed this class tremendously. It was a physical, hands-on class. As a Personal Trainer, I
ensure that my clients do exercises correctly and this school was presented with the proper execution of technique in mind.
We looked at musculo-skeletal disorders. The US Department of Labor defines a MSD as an injury or disorder of the muscles, nerves, tendons, joints,
cartilage, or spinal discs. MSD’s do not include disorders caused by slips, falls, motor vehicle accidents, or similar accidents.
It was scary to see the number of work-related MSD’s involving days away from work. The most days were of people between the ages of 35 – 44, with
the age groups 25 – 34 and 45 – 54 not far behind! Injuries of the back are the most common, where injuries to the shoulder, resulted in the longest
absences from work. So, post-incident correction is better than pre-incident prevention!
According to James DiNaso and Kate Kalnes, there are SEVEN basic movement patterns. All movements are variations and /or combinations of these
basic movement patterns. They are: pushing, pulling, squatting, lunging, trunk flexion, trunk extension and trunk rotation.
To start off, one needs to WARM UP – obviously! I always used to skip the warm up sessions before training. They were too boring for me at the time,
and my coach’s explanation of WHY it is important, didn’t mean much to me then!
Warm-up increases the core body temperature and prepares the body for higher intensity exercises. The increasing core body temperature will lend to
more pliable muscle and connective tissue, minimizing the chance of injury. Dynamic flexibility exercises increase the range of motion and prepare the
body for activity. A traditional static stretch needs to be held at least for 30 – 60 seconds to be of any benefit.
Training the core muscles is of the utmost importance. The core muscles are the muscles that support the trunk, including the muscles of the low back
and abdominal area. In Eastern Philosophy the core muscles are known as the “chi” – your energy, or life force!
There are also physiological and structural differences between genders. We learnt that because females are born with less muscle mass, thus use
40% less energy than a man when walking the same distance.
Because of the female’s Q-angle (the measure of bone alignment from hip to knee) it can cause medial rotational instability of the knee, and because of
their carrying angle (measure of the bone alignment from the upper arm to the lower arm) it causes more stress at the wrist joint during certain
exercises. Because of the physiological and structural differences between genders, it causes higher rates of knee, elbow and shoulder injuries in
females. Strong core muscles can also prevent back pain as we get older, AS ALL OF US DO!
Prioritize your training. Train the weakest links that affects your own performance (ex: lack of flexibility, lack of upper body strength). Train for function and
job related performance, NOT just health related fitness.
A lot of information was shared in a short space of time. These exercises are not new and I use most of them for core strengthening, flexibilty and
general fitness. Put together, these exercises make up a very effective training system. Strong core muscles can also prevent back pain as we get older,
AS ALL OF US DO!
If you would like to find out more about the classes, you can go on James and Kate’s website at: www.pkcotraining.com
|The right way to do a push-up
James Di Naso, Police Performance Director, Police Kinesiology Company
Many people assume that they know how to correctly perform the push-up
exercise. Unfortunately, most perform it incorrectly and increase the risk of
shoulder injury. Some basic technique refinement can minimize shoulder
stress and improve performance of this excellent body weight exercise.
First, assume the push-up position with a shoulder width hand placement.
Keep the back flat and the head in a neutral position.
Make sure the position of the wrists and elbows are directly in line with and
under the shoulders. Hands should be slightly rotated outward.
Slowly lower the body close to the ground by extending the shoulder and flexing
at the elbows.
Pause for a moment, then flex the shoulder and extend the elbow rising back to
the starting position.
Make sure the elbows are tracking close to the torso when performing the
exercise. If not, the hand placement is too wide and/or the hands are rotated
inward instead of outward. This is a common technique mistake that places
most of the stress on the shoulders and increases the likelihood of injury.