COMMUNITY: Injury prevention (Part II)

Editor's note: Part II of a two-part series on how to prevent injuries by Adam Rees, founder of GRIT GYM, a gym based on results, creating a culture and lifestyle of performance, strength, health and freedom to live life on your own terms. Rees attended Wartburg, worked under nationally recognized strength coach Matt McGettigan at ISU and is generally a glutton for information and improvement in all forms.

6. Stop static stretching.

Flexibility is simply a matter of being able to hit a certain distance. It has its place and that place is very small. You probably need to stop stretching.

7. Improve symmetry.

The first predictor of injury is ... a pre-existing injury. The second predictor of injury is asymmetries.

This is where mobility, stability, strength, breathing patterns, posture and a coach come into play. You can't watch yourself move, and even if you could do you know what you're looking for?

Basically, what most people will benefit from are:

• Getting the anterior portion/flexing portion of the hip to open up so we can promote extension of the hip
• Extension and rotation of thoracic spine (upper back)
• Improving dorsiflexion of the ankle
• Hip stability, specifically right to left rotation as well as level
• Gluteal (butt) strength
• Stability of the trunk. Think lumbar/lower back as well as the lateral and front of your stomach then into and around the rib cage front and back). Basically we're trying to teach it how to resist movement but still be able to move.
• Scapular positioning. Basically how do our shoulder blades lay at rest and how do they move on our rib cage.
• Diaphragmatic breathing. So can we use our diaphragm and how. We're looking at this from right to left. Is it similar on both sides. The diaphragm is stronger on the right side due to the position to the heart and liver, which makes it easier for us to breathe while leaning to the right. But with our limbs and attachment points of the limbs we want symmetry on some level.

8. NSAIDs.

Ibuprofen is for the rare, small tweak. Long term use of Ibuprofen has been shown to cause poor tissue quality. Stick with acetaminophen if you really need it, but really just ice it, a lot (under 20 minutes at a time).

9. Nutrition.

Are you getting enough foods that help with inflammation and promote healing? Things like water, garlic, turmeric, pineapple that has bromelain (most is found in the part we don't eat but still beneficial), cocoa (the real stuff, not chocolate), tea and blueberries

10. Supplementation.

Are you supplementing correctly? Here's your every day stack:

• Fish Oil
• Probiotic
• Vitamin D3 (at least 2,000 iu per day)
• Green drinks (not green tea, but green tea also is good for you)

• For more of Rees' advice go to www.GRITGYM.com/resources and adamrees.blogspot.com. Email Rees at adam@gritgym.com Adam Rees