PFW 103 Lecture Notes - Lecture 9: List Of Flexors Of The Human Body, Shin Splints, Pectoralis Major Muscle
22 Mar 2017
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Chapter 8: preventing common injuries and caring for the low back. Increase duration by 10% weekly: need time to recover between workouts, drink plenty of water, avoid overtraining-know signs, get enough sleep, alternate a high impact activity with a low or no impact activity. Injury prevention #2: footwear: kinetic chain, life span of shoe-300 to 500 miles due to decrease in shock absorption. Injury prevention #3: weakness/inflexibility: muscle imbalance, top/bottom, solution=balanced training program, one way to prevent shin splints is to strengthen the tibialis anterior muscles. Injury prevention #4: mechanical problems: different gait, contact and main wear area should be on the mid-forefoot of a shoe, body mechanics, proper form, structural weaknesses, flat feet, high arches, over pronation, supination. Rest for at least 24 to 72 hours. Ice every 3 to 4 hours for 48 to 72 hours (longer if swelling persists) Compress towards heart with an elastic wrap to decrease swelling.
