If you participate in Sports of any kind it would serve you well to find your favorite Sport below and determine what body parts are overused or typically injured.
If you heal on the spot: recovery time decreased and preventive future injury can be addressed so you can stay in the Game not on the sidelines.
Proactive Self-Care Using Myotherapy
From Myotherapy Complete Guide To Pain-Free-Living by Bonnie Prudden in honor of Bonnie Prudden herself to keep this wonderful access to everyone tool for their personnal muscular maintainance.
I am starting with Bicycling because a lot of people in my Community understand the importance of bicycling for transportation and Sport.
Cycle tightens the leg muscles, shortens the pectorals and, if the back is already injured, puts strain on its entire length. While it is excellent for cardiovascular training, the rest of the body needs a good stretch workout daily.
The position assumed by cyclists today in America, where cycling is thought of as a sport, rather than a means of tranortation, shortens the arm muscles, which shoulkd be stretched daily with snap-and stretch and backstroke.
The hamjstrings may also be shortened, expecially if the seat is too low. Do flexibility bounces and the heel cord stretch.
When you sit on a bike, your hands on the bars hold your torso rigid, facing forward. Do waist twists.
Every cyclist, even thenespecially the beginner or the long-distance ridr, knows about siteritis: you can’t sit on that thing another second; either you have pain or have gone numb. Do the Hip rotations.
The real injuries in bicycling are usually head injuries. You can’t prevent those, other than to wear a helmet: even then the fall often twists the neck. See neck exercises.
Hiking is one of the best Sports we have, since it can be done by all ages and its difficulty is controlled by the selection of terrain, distance and what you carry on your back. Always carry something it is excellent for posture and for abdominal stregthening, and if it’s tasty and thirst-quenching, it is a bonus. Don’t count the years to protect you from old injuries. Do your seeking massage and clear the entire legs before you set out.
Knees too may be taxed on the trail, so clear the quadriceps. If you have had a bad back, ever, check that out too. It would be a shame to get to your feet after a trail lunch and find you couldn’t straighten up.
Hiking is a strengthener for legs but, like dance, does little for arms, so use the weight bags in yhour hands as you do arm and shoulder exercises.
Hiking does nothing for flexibility, so you need plenty of stretch for the whole body as well as calisthenics for the whole body.
There is a dange in such sports as canoeing, climbing and hiking that is not connected to Sports such as tennis bowling or basketball. If you are injured on the court or in the lanes, you are where your help is. For the first three, you have to get back to basecamp. So study immediate mobilization.
Riding a horse with an Englishj saddle is very different from riding with western equipment. The former is for Sport and the latte for work. Both require your adductors, on the insides of the thighs, to be at attention at all times. The constant motion of the horse works the gluteals and upper-back muscles.
The rider on the jEnglish saddle must sit erect, with elbows “on”. The western-style rider can be more relaxed, unmless of course he or she acutallyu is working cattle. Anyone riding a horse for the first time will be stiff and sore. A fall is usually forward, onto head, shoulder and arm. Check those areas for trigger points evernt wenty years later. And of both sides.
The adductors are dangerous, however. If they are loaded with trigger points from overwork gripping the horse, you could well develop back pain or evern a “trick knee.” Prevent both with Myotherapy.
Riding will develop strength but does nothing for flexibility, and the bent-knee position maintained when riding in the English saddle works against hamstring flexibiltiy. The rest of the body will bre move by the horse, but only as that particular horse moves, which is limiting. You can ride a horse you are used to for three or four hours and not be stiff, but substitute another and you’ll be sore all over again. Different gait, different adaptation of muscles.Use the full exercise progra, your doorway gym other exercises in conjunction with your rideing. Keep in mind that, when riding, the horse really gets the workout.
The coach of Yale’s swim team, put the swimmers on the gum floor for weeks before they go their feet wet. They cibbected wutg tgeur sport, but the scuba diver who works for a livimng imder water can develop it with whatever the particular job calls for Check with occuptions for the work thawere given calisthnics on top of calisthenics and stretch on top of stretch until the whole body was developed. This is epecially important where the abdomimals are concerned. Add the weighted sit-ups and lal the flexibility exercises. Swimmers must be as slinky as fish.
The trigger points for competivtive swimmers are in the pectorals, axilla, arms, and upper back. We rarely see any in the legs of swimmers, but divers have them, and they also have all the trigger points suffered by dancers and gymnasts.
Skin and scuba divers who are using the sport ofr recreation rarely have pain