Here's how you can excel in rehabilitation and injury prevention with functional training.
Functional training has become a cornerstone in the world of fitness, particularly when it comes to rehabilitation and injury prevention. This training approach focuses on exercises that mimic everyday movements, thereby enhancing your ability to perform daily tasks with greater ease and less risk of injury. By engaging multiple muscle groups and requiring the body to maintain balance and coordination, functional training strengthens the body in a holistic manner. Such exercises not only improve muscular strength and endurance but also enhance joint stability, which is crucial for both rehabilitation and injury prevention.
-
Adrian OggenfussGetting healthy starts with your mindset | Personal Fitness, Health & Mindset Coach for entrepreneurs and high…
-
Adriana Gil Exercício Físico para a Reprogramação da SaúdeEspecialista | Tratamento da Síndrome Metabólica | Avaliação Física | Emagrecimento Rápido | Melhora da Qualidade do…
-
Bertha WainerOwner-Operator of The Perfect Circle Fitness Studio www.theperfectcircleinc.com
Core stability is fundamental in functional training as it supports proper posture and reduces the risk of lower back injuries. Exercises that strengthen the core, such as planks and bridges, teach your body to engage the abdominal muscles effectively. This engagement is vital for any movement you make, whether it's lifting a heavy object or simply standing up from a chair. A strong core acts as the foundation for all other movements, making it an essential aspect of both rehabilitation following an injury and preventing future injuries.
-
Core stability helps maintain proper posture and alignment of the spine, pelvis, and shoulder during exercises or in sports. This reduces the strain on muscles, ligaments and joints and helps to reduce the injury risk. In functional training, it is a great advantage, that almost all exercises involve core stability in different positions and settings.
-
A centralização de força na região abdominal aliada à respiração, proporciona uma estabilidade na realização de qualquer movimento. E por isso sempre ensino a sentir a contração abdominal de forma profunda na posição mais segura que é deitado, com os pés e as mãos apoiados no chão, o corpo todo alinhado simetricamente, e as partes de maior tensão, região de ombros e pescoço, soltas. Então se centraliza a força com o transverso do abdomen, multifidus e paravertebrais, num movimento para o centro de afinar tronco, para dentro, e para cima para alongar linha alba. Pronto, se todo movimento parte deste início, agora é preciso trabalhar isso sentado e em pé, e teremos movimentos mais seguros e um cliente concentrado em todos os exercícios.
Enhancing joint mobility is another key benefit of functional training. It involves exercises that increase the range of motion around your joints, which can help in recovering from injuries like sprains or strains. By incorporating movements such as lunges and arm circles into your routine, you can improve the flexibility of muscles and tendons, leading to better movement patterns and reduced stiffness. This is particularly important as you age or recover from an injury, as it helps maintain the health of your joints and prevents the likelihood of re-injury.
-
Andar, correr, saltar, agachar são alguns movimentos naturais que compõem o treino funcional. Quando o corpo já não executa mais estes movimentos de forma satifatória, com certeza está com algum enrijecimento e perdeu a mobilidade das articulações. O funcional é um aliado na manutenção, recuperação dessa mobilidade. O ser humano muito sedentário ou pós lesão, pode iniciar com exercícios simples de movimentação, apoio, e equilíbrio estimulando primeiro a consciência corporal e a sinestesia. Dessa forma, aprende a conhecer o próprio corpo e suas aptidões, e aos poucos pode ser desafiado com movimentos mais complexos, pesados e de maior instabilidade. Os resultados são de maior destreza, força muscular e mobilidade articular.
Balance training is an integral part of functional training that can significantly aid in injury prevention. By performing exercises that challenge your balance, such as single-leg stands or stability ball workouts, you train your body to maintain its center of gravity. This type of training is especially beneficial for those in rehabilitation, as it helps restore balance and coordination that may have been compromised due to injury. Moreover, improving balance can prevent falls and the injuries associated with them, making it a valuable practice for individuals of all ages.
Functional training also focuses on increasing overall strength, which is crucial for both rehabilitation and injury prevention. Exercises like squats, deadlifts, and push-ups target multiple muscle groups simultaneously, simulating real-life activities and ensuring that muscles work together efficiently. This approach not only speeds up the rehabilitation process by building strength in the affected area but also fortifies the body against potential injuries by improving muscular endurance and power.
A focus on flexibility within functional training can greatly enhance rehabilitation efforts and help prevent future injuries. Stretching exercises and movements that promote a full range of motion, such as yoga poses or dynamic stretching routines, are key components. These practices not only aid in the healing process by increasing blood flow to the muscles but also contribute to a decreased risk of muscle strains and joint pain. By incorporating flexibility work into your functional training, you ensure a well-rounded approach to maintaining your body's health.
The importance of recovery in functional training cannot be overstressed, especially when it comes to rehabilitation and injury prevention. Adequate rest, proper nutrition, and hydration are essential components of any training regimen. They allow your body to repair itself and adapt to the stresses of exercise. For those in rehabilitation, recovery strategies such as foam rolling or massage can facilitate muscle healing and reduce soreness. Prioritizing recovery ensures that you can train consistently and effectively, minimizing the risk of overuse injuries and setbacks in your progress.
-
Knowing that all functional movement will help you short term and long term provides you with a strong principle even though it’s tough. After all…. Functional movement is key and critical to all your fundamentals. From the time we come into this world we are striving for the best way to do things and we need to acknowledge that and make that an everyday part of our lives. By doing that we can get excited that we are in fact helping ourselves and we are less dependent on others and our circumstances
Rate this article
More relevant reading
-
Functional TrainingHow can you determine if a client is at risk for ACL injuries?
-
Functional TrainingYour client has suffered an injury. How can you use functional training to help them recover?
-
Functional TrainingHow can you differentiate your functional training services with injury prevention?
-
Functional TrainingHow can you incorporate functional training into a senior's rehabilitation plan?