The Wisdom of Frank–Part IV
“Change It Up”
I met my friend Frank when I was 21 years old and working out at a local gym. Frank was sixty-eight years old and in great condition. He had been a professional boxer, army fitness instructor, and then a physical education teacher. Frank was an incredibly well read student of fitness and human performance. He was stronger, more agile, and fitter than most people in their twenties. Success leaves footprints, so I was eager to learn from a master.
Frank was big on developing one set of skills for a defined period of time and then switching to performance parameters. We would work hard on improving strength with squats, cleans, and pull ups for six weeks and then take a break. The next six weeks would focus on speed and endurance–lots of jump rope, sprinting, and medicine ball throws. I never got bored and I never got hurt.
The best injury preventative for athletes and fitness enthusiasts is a consistent change in activity. Look at your training / competition schedule and alter your activity every six to eight weeks. Better yet, take a week or two away from running, dance, yoga, lifting, baseball, or Zumba. If you are older or more injury prone, that rest period might need to be stretched out to three weeks.
The popularity of the club system has young athletes playing the same sport year round. In the clinic, we are treating young athletes with “old person” overuse injuries. Playing multiple sports is infinitely more beneficial. Taking layoffs from overused movement patterns and participating in a variety of athletic endeavors gives the body a chance to rebuild and recover. It is no coincidence that successful professional athletes are the product of multi-sport participation.
Michael S. O’Hara, PT, OCS, CSCS
Are You Ready?
Spring At The Physical Therapy Clinic
The weather is warming up and soon we will leave the heated, insulated, safety of our home gyms and fitness centers. The spring migration back to tennis, soccer, pickleball, golf, fitness running, ultimate Frisbee, and stadium steps will begin. My physical therapy question is– Are you ready for these new challenges? Has your fitness program prepared you to withstand the rigors of these spring endeavors? This checklist should help you answer the question.
Have you been performing most of your fitness activities in standing?
Nearly every sport and most household chores are performed in a standing position. During most of my visits to commercial gyms, the majority of the activity I witness is in the supine, seated, or heavily supported positions. If your goal is to move better and remain free of injury, then 90% of your exercise should be performed in standing.
Do you practice moving in all directions?
Nearly every sport involves moving side to side, forward-backward, and in a rotational pattern. Basketball, soccer, golf, and tennis all require you to accelerate and decelerate movement in all directions. Most gym activities are predominantly sagittal plane– forward and backward. You ride on the elliptical, spin the bike, and run on the treadmill for months, and your spring visit to the tennis court results in a twisted ankle because you are unfamiliar with side to side movement patterns.
Have you been working on better balance?
Balance is a skill that tends to deteriorate with age, injury, and a sedentary lifestyle. Many commercial exercise machines take all balance demands away. The elliptical, spin bike, recumbent bike, rower… all are heavily supported. Proficiency with single leg stance balance prevents injuries and improves performance. The older and more deconditioned you have become, the more your fitness program should include single leg stance balance training.
Do you perform any explosive exercises?
We get slower before we get weaker, and life is an up-tempo game. We need to perform exercise that enhances quickness and improves control of deceleration forces. What you do in the gym is reflected in how well you can move during activities of daily living. If you continually exercise at slow tempos, you will get better at moving slowly. If you train explosively, you get better at moving at faster speeds. The capacity to decelerate a fall requires fast reactions. Gracefully traveling up the stairs and getting out of the car are only improved with exercise that enhances power production and speed of movement.
Michael S. O’Hara, PT, OCS, CSCS