Middleton Fitness Personal Training
Corrective Exercise Overview
Many painful conditions are caused by muscle imbalances. Muscles that are at their improper length can cause conditions such as tendonitis, plantar fasciitis, shin splints, knee pain, hip pain, shoulder impingement, and back pain. The key to correcting these problems and living pain free is correcting the muscle imbalances. There are 4 steps in Corrective Exercise-- Inhibit(Foam Roll), Lengthen (Stretch), Activate, and Integrate.
It is important to note that an evaluation must first be done in order to identify the underactive and overactive muscles. After an evaluation has been done, a corrective exercise treatment program typically lasts 4 weeks.
Step One-- Inhibit (Foam Roll)
Muscles that are identified as overactive must be first be inhibited. This is typically done using a foam roller or tennis ball. Pressure is applied to the muscles, and the muscles relax. Once relaxed,the muscles can be stretched more adequately.
For more information on foam roll techniques, visit youtube.com and type in the muscle you would like to relax.
Step Two--Lengthen (Stretch)
Stretching the shortened, overactive muscles helps restore the proper amount of flexibility to the muscle, which relieves tension on the joint. In addition, stretching allows the underactive muscle the ability to activate by increasing its range of motion.
Lengthening in corrective exercise is most safely achieved with static stretching, holding the stretch for 30 seconds to promote flexibility.
The third step in corrective exercise is to activate the underactive muscles. This helps restore the proper amount of flexibility, and helps to hold the joint in proper alignment. This is done with a variety of training techniques including cables, resistance bands, manual resistance, and light weights.
Once all of the underactive muscles have been activated, a full body movement that integrates all of the affected muscles should be implemented. This will help the body learn to move properly as it is becoming better aligned. Examples of integration exercises are one-legged balance exercises (for foot and ankle injuries), squat to row (for back and knee injuries), and squat to overhead press(for neck and shoulder pain).
Anatomy of Muscles--click here to find a diagram that highlights and describes particular muscles and their function in the body.