Most of us “crossfitters” know how debilitating shoulder pain can be. From sub acromial pain to labral tears – both of which can take a long time to fix either through physiotherapy, exercise rehabilitation or surgical intervention.
The best strategy for injury rehab? Prevention of injuries through PREhabilitation.
- Strengthen the weaknesses
- Increase movement at the stiff segments
- Gain control where you lack it
Prior to training, especially with load overhead we need to get the shoulder warm and switched on neurally. We should aim to increase all of the aforementioned aspects but not to fatigue. Fatigue prior to training will put us at a greater risk of injury.
What is massage therapy?
Massage therapy has been around for a long long time. What makes this treatment stick around? Perhaps it is because we know anecdotally the positive effects of this treatment. We use massage therapy for a number of purposes. Recovery, flexibility/mobility and injury treatment/prevention to name a few. What does massage actually do and how?
What are the precise effects of massage therapy?
We are not 100% sure. What we think may happen is listed below. However – does this apply to me?
I know coming to the box a little early is perfect for doing a bit extra in terms of mobility, warming up or working on your goats. But do you have certain areas you are working on?
Below is a video Eric Cressey put together to show us how to warm up specific parts which carry over fantastically into our strength and conditioning programme.
When I work on areas that lack mobility, I believe consistency is key. Work on these areas every time you are in the box for the next few weeks. Don’t forget to attain an objective marker first, such as the squat. Taking a photo before or after can also help to note improvements.
All areas that lack mobility, can put you in unwanted positions and therefore increase your chances of a sports injury. It is always worthwhile spending time to improve your positioning.
Why do we foam roll & how does foam rolling work?
Most of you will have had a go on this torturous piece of equipment, encouraged by your coaches to work on those tight areas and help improve range. However, do we know why? Does foam rolling actually help increase range of motion? How does foam rolling work? As a sports therapist, I often give my clients some foam rolling homework to do to help simmer down their fiery trigger points. But how does this work? As a relatively new method, there is a lack of science behind the theory.