Movement Patterns, learn them, lock them in and be injury free!


Every movement that is performed has an optimal path that the joints need to follow. This makes sense and seems easy, I reach for my cup of coffee, grab the handle and lift the cup to my lips. Yet all the muscles involved in that action have a very specific job to do and a sequence to follow.


So if the bicep (upper arm muscle in the front) is the strongest and does the most work and evenly lifts the forearm is for some reason not working (for instance, the person has a muscle tear) other muscles must compensate. Yet the compensating muscles may not be strong enough or may pull the forearm at a slightly different angle than the bicep creating a stress not only to the muscle doing more work but to the joint (elbow). If the compensating muscles are attached on the outside of the radius (forearm bone the biceps attaches upon) when contracted, the compensating muscles will create a rotation on the radius, thus “torquing” the elbow joint.


At first, the body will handle this stress but day after day the overused muscle and the elbow joint will begin to exhibit breakdown and wear ultimately leading to pain and dysfunction.


Now this is a over simplified version of what takes place in key areas of our body where we see the greatest occurence of injury and dysfunction. The skeleton is held up by muscles and the articulation of the joints are spanned by muscles, tendons, and ligaments. Also, surfaces between the bones are separated by cartilaginous material and fluids to aid in fluidity of action. So the key is in the muscles! If muscles needed to perform the squat need to fire in an A,B,C,D,E,F,G…. sequence in order to stabilize the ankles, knees, hips, and back but they end up firing in an A,C,B,D,F,E,H…. sequence, those bones that are being held up by the muscles are going to pull the bones in ways that will create stress to the joint.

If the joint is stressed, then the soft tissue around it becomes irritated(tendons, ligaments, etc.) The stress to the joint exaserbates the misfiring sequence creating even further dysfunction, and so on until something gives and injury occurs.


This can and does happen in every movement we perform. Walking, sitting, squatting, running, swimming, pushups, etc. all can be affected by compensatory patterns created by misfiring muscle sequences, inflexibilities, over worked and tired muscles, poor sleeping and eating habits, etc. the list is extensive.

So how do we keep this from taking place: Simple, listen to and incorporate the movement cues from your As One Coaches, follow a full body stretching and foam roller program, drink water, eat nutritiously, get enough sleep to feel rested and put your feet up every once and a while.

But most importantly – Get to the As One Classes!!!!!!!!!!!!!!



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