Injury Prevention

Must teach our kids foam roll or massage them..

Dr. Matthew Enzweiler, a podiatrist with St. Elizabeth Physicians, agrees that stretching is very important, at a very young age. “Because we’re starting kids so young with athletic activities, it’s never too early to educate them on good stretching programs,” he said.

Enzweiler adds that he often sees kids with pain in their muscles and tendons, which can be contributed to tightness, particularly with kids who are very active in sports. “Muscles and tendons are pulling on bones with growth plates,” he said. “They’re very malleable, so stretching is a must.”

Foam rolling keeps the muscle in its normal range.

Here are some extracts from a injury prevention specialist (Liz Letchford, MS, ATC):  

"Flexibility within normal joint ranges of motion is very important," Liz told POPSUGAR. "But flexibility beyond normal range of motion leaves you at risk for hypermobility-related injuries like labral tears, dislocations, and ligamentous sprains."

"I work with many people who have stretched their hip joint into submission," she said. "They intended to stretch their tight hip flexor muscles, but instead destroyed their hip capsule — the strong 'suction cup' holding their hip into the socket." YIKES! "Now they struggle to find stability when performing even the most basic of movements, leaving them very susceptible to injury."

I know too many dancers and yogis who have terrible hip and back issues from years of asking too much of their hip joints."

Maintenance stage

Once you have reached your fitness goals, then there is no point going into progressive overload and adaption. As you will be taxing your CNS and body for no reason, now you just have to workout to maintain, what you have. For example you can run 20 mins and do 50 bodyweight squats and 50 push ups and you are happy with that, then stick to that.